This is the page where workout of the day will be posted along with comments.
Looking for All Pro CrossFit?
We have rebranded and moved locations. You can find us, Sessions:6 Sport Performance, at 9110 W. 6th Ave. Frontage Rd., Lakewood, CO 80215.
Our new website is www.sessions6.com.
Join us for our New to CrossFit class on Saturday at 10:00am. It is FREE and it is FUN.
Stop in to see our new digs!
It’s going to be a doozy…
Please begin using our new website at www.sessions6.com (The website is in progress; the cheesy pictures will be replaced soon!)
*Note, the WODs will post at 12:01am. In other words, don’t cherry pick…just show up!
Find Your 20 RM Back Squat
10-9-8-7-6-5-4-3-2-1
Push-ups
Ball Slams (30/20)
14 Min AMRAP:
10 Jumping Lunges (65/45)
20 Double Unders
30 Sit-ups
40 Kb Swings (50/35)
40 min AMRAP:
2 Turkish Get-ups (50/35)
4 Ring Dips
6 Star Jumps
8 Ball Slams (30/20)
10 Sit-ups
12 Plate OH Lunges, walking (45/25)
14 Russian Twists (45/25)
16 Calorie Row
18 Kb Swings (50/35)
20 Double Unders
On a 16 Minute Clock: Max reps for 1 min; Rest 1 min
1. Squats
2. Push-ups
3. Box Jumps (30/24)
4. Pull-ups
5. Jumping Lunges
6. Burpees
7. Kettlebell Wall Ball Shots (50/35)
8. Double Unders
Hollow Rock Tabata (no extra pull-up work today)
Shoulder Press
5-5-5
Push Press
3-3-3
Split Jerk
1-1-1-1-1
Complete 3 Rounds for Time:
Run 400m
10 Db Hang Squat Snatch, L arm (40/30)
5 Bar Muscle-ups
10 Db Hang Squat Snatch, R arm
5 Bar Muscle-ups
Work up to a Heavy Squat Clean Double
then…
Metcon Speed Steps
8 x 0:30 with 0:30 rest
*Rest 3 minutes
Metcon Row
8 x 0:30 with 0:30 rest
Our new location address is:
9110 W. 6th Ave. Frontage Rd.
Lakewood, CO 80215
*This is in the Meadowlark Shopping Center on the SE corner of Hwy 6th & Garrison St. We do not yet have our business store sign up. (We are located next door to Kula Yoga.)
Our new phone number is:
303-284-2082
For information or questions, please call or email: [email protected]
Handstand Walk Practice
Spend 10 minutes working on handstand walks, handstand holds, wall walks, etc…
Death By Sit-ups
On Minute 1, execute 10 sit-ups. Add 2 sit-ups each minute until failure. Goal: keep going for more than 8 minutes!
Complete for Time:
Run 1 Mile
Route: down the Garrison St. sidewalk to 1st St. and back
5 Rope Climbs
10 Man Makers (30/20)
15 Sit-ups
20 Wall Ball Shots (20/14)
25 Sit-ups
30 Calorie Row
35 Sit-ups
5 Rope Climbs
Run 1 Mile
*same route as the first mile
7 Minute Burpee Test
*Set a benchmark for a re-test in a few months!
Our new location address is:
9110 W. 6th Ave.
Lakewood, CO 80226
*This is in the Meadowlark Shopping Center on the SE corner of Hwy 6th & Garrison. We do not yet have our business store sign up. (We are located next door to Kula Yoga.)
Our new phone number is:
303-284-2082
For information or questions, please call or email: [email protected]
Deadlift
3-3-3
Double Under Tabata
*Rest 2 minutes
Complete for Time:
21-15-9
Pull-ups
Box Jump-Overs
Complete 6 Rounds for Time:
12 Overhead Squat (95/65)
12 Toes to Bar
3 Stations:
1. Row 1000m for Time
*Set a benchmark for a re-test in a few months!
2. 100 Double Unders for Time
*Set a benchmark for a re-test in a few months!
3. Pull-up Program Station
[*NOTE: We have added Open Gym on M, W & F at 8:00am.]
10 Min EMOM:
1 Clean + 1 Hang Clean @ 80% 1RM Clean
*Rest 5 minutes
As far as possible in 10 minutes:
2 Front Squat (same weight as EMOM)
2 Burpee Lateral Jumps over bar
2 Front Squat
4 Burpee Lateral Jumps over bar
2 Front Squat
6 Burpee Lateral Jumps over bar
etc…
Note: We are now at the new gym location in the Meadowlark Shopping Center at the SE corner of Garrison & 6th Ave.
(9110 W. 6th Ave, Lakewood, CO 80226)
Saturday Schedule:
7:45 Endurance WOD (a non-barbell, kick your butt kind of workout)
9:00 Barbell Session (an opportunity to practice the Olympic lifts)
9:00 Run Session (meets at the Bear Creek HS track to work on form & speed)
10:00 FREE Intro Class (Invite your friends to try out our gym!)
Endurance WOD
35 Min AMRAP:
Run 800m
10 Knees to Elbows
20 Single Arm Kb OHS (Kb Snatch to Overhead 53/35)
30 Burpees
40 Weighted Jumping Lunges (45/35)
50 Mountain Climbers
40 Butterfly Sit-ups
30 Double Unders
20 Push-ups
10 Pull-ups
Row 250m
Invite your friends to join you for a Partner WOD at 10:30am and/or bring your family to the Potluck at noon!
*We are at the NEW space located in the Meadowlark Shopping Center.
(9110 W. 6th Ave, Lakewood, CO 80226)
2016 CELEBRATION!
With a partner, complete for time in any order:
Row 2016 meters, cumulative
2016 Speed Steps, cumulative
And…
{20 reps for each partner, 16 exercises…get it?!}
Ball Slams (30/20)
Burpees
Sit-ups
Box Jumps (24/20)
Pull-ups
Db Thrusters (30/20)
Db Walking Lunges (30/20)
Wall Ball Shots (20/14)
Hollow Rocks
Toes to Bar
Ring Dips
Kb Swings (50/35)
Goblet Squats (50/35)
Plate Ground to Overhead (45/25)
Plate Russian Twists (45/25)
Push-ups
7:45am Endurance WOD: push yourself to a new limit!
9:00am Barbell Session: get your Olympic lifting groove on!
*new time
9:00am Track Session: meets at Bear Creek HS track to work on form and speed
10:00am FREE Intro Class: invite a friend to try us out!
*new time
Complete 4 Rounds for Time:
Run 400 meters
20 “Box” Jumps: find a step or bench
30 second Handstand Hold
40 Double Unders or Speed Steps
Cash In: 2 minute Plank
10 Min AMRAP:
5 Push-ups
10 Sit-ups
20 Lunges, alternating
Cash Out: 2 minute Plank
Three choices for Monday’s WOD:
1. Join us at the old space at 9:00am to load all equipment onto the U-Haul. Time to move everything to the new space!
2. Join us at 5:00pm for the Run Workout. Meet at the old space.
3. Kevin Sudnik created this WOD and did it today. Aren’t you glad he shared it with us?
Complete for Time:
30 burpee star jumps
50 situps
70 air squats
1 mile run
We need your help this week and we thank you in advance!
Will you let us know which day(s) you would be available?
*Keep an eye on FB for updated posts about where and when the help is needed each day.
Rough Schedule:
The NEW ADDRESS for our training facility is 9110 W. 6th Avenue in the Meadowlark Shopping Center.
**If you are reading this and you are an inactive member, consider jumping back in with us at the ‘grandfathered’ rates before the first of the year. Contact me at [email protected] to discuss your options.
Twelve Days of Christmas
(Sing the song in your head and the format will make sense…)
Complete for Time:
1 Run (200m)
2 HSPU (or Wall Walks)
3 Toes to Bar
4 Pistols (2 per leg)
5 “Golden” Ring Dips
6 Burpee Pull-ups
7 Plate Ground to Overhead (45/25)
8 Plate OH Lunges (4 per leg) (45/25)
9 Calorie Row
10 Wall Ball Shots (20/14)
11 Weighted OH Sit-ups (45/25)
12 Man Makers (30/20)
Option: Make-up Day for the Hatch Cycle
Complete for Time with a Partner:
100 Push-ups
150 Sit-ups
200 Squats
250 Double Unders
*Choose the order and how you split the work. Only one person can work at a time.
Deadlift
(Week 11, Day 1 of the Hatch cycle)
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
“Helena”
Complete 3 Rounds for Time:
400m Row
25 Kb Swings (50/35)
15 Pull-ups
Back Squat
(Week 11, Day 1 of the Hatch cycle)
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
10 Min AMRAP:
10 Push Press (95/65)
20 V-ups
30 Mountain Climbers
Please take note of our schedule changes for the rest of the month:
Monday, Dec. 21: business as usual except the change for our Run Session (10:30am rather than 5:00pm)
Tuesday, Dec. 22: business as usual
Wednesday, Dec. 23: business as usual except the change for our Run Session (10:30am rather than 5:00pm)
Thursday, Dec. 24 (Christmas Eve): morning classes only. Be prepared for a fun WOD, the 12 Days of Christmas!
CLOSED from 12/25 – 12/31 as we move our gym location
(Stay tuned for opportunities to help us.)
*JOIN US ON NEW YEAR’S DAY AT OUR NEW SPACE AT 6TH & GARRISON FOR A WOD AT 10:30 AND A POTLUCK AT NOON. ALL ARE WELCOME!