Category: WOD

Complete for Time:

Cash In: 800m Run
100 Walking Lunges
90 Sit-ups
80 Kb Swings (50/35)
70 Double Unders
60 Calorie Row
50 Goblet Squats (50/35)
40 Russian Twists (45/25)
30 Ring Push-ups
20 Ring Dips
10 Star Jumps
Cash Out: 800m Run

Deadlift
(Week 10, Day 2 of the Hatch cycle)
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (75/55)
Lateral Bar Jumps
Pull-ups

Back Squat 
(Week 10, Day 2 of the Hatch cycle)
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

15 Min AMRAP:
In teams of 2 or 3, complete the following:
5 Mins of Max Calorie Row, switching every 15 calories
5 mins of Max Burpees, switching when you want
5 mins of Max Wall Ball Shots, switching when you want

“Jackie’s Evil Twin”

Run 1 Mile

50 Power Snatch (65/45)

30 Toes to Bar

As you may know, Cody and I have searched high and low for many months for a new place to move our gym. After repeated disappointments, we are excited to announce we have FOUND AN AMAZING NEW GYM LOCATION! And, on top of that, we will be moving and open for business on January 1st, 2016.

The NEW ADDRESS for our training facility is 9110 W. 6th Avenue. This is located on the SE corner of 6th & Garrison in the Meadowlark Shopping Center. One of our primary goals was to find a place that would be the least inconvenient transition for our current members. We recognize that for some members the move will create a longer drive, while for others it will be a shorter one. The new location is 3.5 miles from the current gym space. Depending on where you are coming from, it may or may not be that much more driving time due to the easy access right off the freeway at Garrison St. For those of you with a longer commute to the new space, we encourage and ask you to please try it for a month as you may find it to not be as significant as you might expect. Plus, our new space is really great and well worth the potential extra few minutes of drive time! We will have nearly 1000 square feet MORE space, higher ceilings, a garage door, two bathrooms, a shower, a lounge and retail area and a great outdoor space to train in throughout the year.

The move to our new location is only the starting point of the exciting improvements ahead! To outfit the new space, we have purchased a large amount of new equipment and are adding additional class options such as endurance, cycling, running, core, mobility, barbell. etc.. We hope you are all as excited as we are about the transition from All Pro Health Center to Sessions:6 Sport Performance. Our catchy CrossFit name will be S:6 CrossFit (with the cool hexagon logo mark you may have seen on the new t-shirts!).

Please note the holiday & transition schedule: We will be closing our doors as All Pro on December 24th following our normal morning schedule. All afternoon classes will be cancelled for the holiday. We will be closed from the 25th through the 31st to allow us to pack up and move the gym to the new location. We will keep the normal run program workouts during this time (Mon, Dec. 28th & Wed, Dec. 30th at 5:00pm). We will then re-open in the new space on January 1st with ONE HOLIDAY WOD at 10:30am followed by a 12:00pm POTLUCK to celebrate our great new space and the start of the new year! Members, friends and family are welcome to attend the WOD and/or potluck.

Final Note to Current Members: To show you our appreciation for your understanding of our transition week closures and to celebrate your valued membership, ALL current monthly members will be “grandfathered in” at our current rates. You will not be affected by the increase of our monthly memberships to accommodate the great new space and equipment. Of importance to note, your grandfathered rate will remain intact for as long as you maintain your membership. In other words, any future pauses in membership will result in resuming the most current pricing structure when you return. Keep your All Pro member pricing alive by remaining a loyal member for as long as you can.

***If you are reading this and you are an inactive member, consider jumping back in with us at the ‘grandfathered’ rates before we move. Contact me at [email protected] to discuss your options.

Cody and I hope to see each and every one of you transition to the new space with us and embrace the new changes ahead. There may well be some bumps in the road in the near future as we get things squared away, but we are confident that we are continuing to create an amazing community of dedicated athletes that enjoy the challenge and satisfaction of working hard towards common goals and living a life full of health and fitness. We hope you all have a wonderful holiday season and can join us January 1st (or the days after) as we embark on our next adventure.

Sincerely,

Kathy & Cody Waite

Deadlift
(Week 10, Day 1 of the Hatch cycle)
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Complete for Time:
40 Double Unders
30 Box Jumps (24/20)
20 Hollow Rocks
10 Muscle-Ups
20 Hollow Rocks
30 Box Jumps
40 Double Unders

Back Squat
(Week 10, Day 1 of the Hatch cycle)
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

“Squat Ladder”
15 Min EMOM
Mins 1-5: Overhead Squat (75/55)
Mins 6-10: Front Squat
Mins 11-15: Back Squat
*Rep count per round equals the # of minutes
(Ex: Execute 7 front squats in minute #7)

Complete the following Partner AMRAPs in any order:

12 Min AMRAP:

Complete a 1200m Row: One partner must be in a handstand hold while the other rows. Partners can switch at any time. When the row is complete, points are accumulated while partners simultaneously complete this plate sequence:

Ground to OH + OH lunge R & L leg (45/25) = 1 pt

12 Min AMRAP:

Complete a 1200m Row: One partner must be in a 90 degree wall sit while the other rows. Partners can switch at any time. When the row is complete, points are accumulated while partners simultaneously complete this plate sequence:

OH Sit-ups w/ tap btwn legs + Russian Twist R & L (45/25) = 1 pt

12 Min AMRAP:

Complete 400 Speed Steps: One partner must be hanging from the pull-up bar while the other jumps rope. Partners can switch at any time. When the speed steps are complete, points are accumulated while partners simultaneously complete:

Burpees = 1 pt each

12 Min AMRAP:

Complete 400 Speed Steps: One partner must be in a front plank elbow hold while the other jumps rope. Partners can switch at any time. When the speed steps are complete, points are accumulated while partners simultaneously complete:

Kb Snatch R + L (35/25) = 1 pt
(full squat not required)

Deadlift
(Week 9, Day 2 of the Hatch cycle)
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%

10 Min AMRAP:
Man Makers (30/20)

Tabata: Weighted Sit-ups
(Db on chest)

Back Squat 
(Week 9, Day 2 of the Hatch cycle)
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%

6 Min AMRAP:
6 Ring Dips
12 Kb Swings (50/35)
24 Double Unders

*Rest 3 minutes

6 Min Partner Row for max distance:
*your choice when to switch on & off

Complete for Time:
Cash-In:
50 Burpees

4 Rounds:
10 Med Ball Pop, Lock and Drop (30/20)
15 Toes to Bar

Cash-Out:
50 Burpees

Deadlift
(Week 9, Day 1 of the Hatch cycle)
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

Complete 4 Rounds for Time:
6 Squat Snatch (115/75)
Run 400 meters

Back Squat
(Week 9, Day 1 of the Hatch cycle)
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

“Mary Practice”

5 Min EMOM:
5 HSPU

*Rest 2 minutes

5 Min EMOM:
10 Pistols

*Rest 2 minutes

5 Min EMOM:
15 Pull-ups

Complete the 3 Segments in any order:

1.5 Mile Run: Run down the Kipling St. sidewalk. Turn around at the overpass bridge and run back to the gym.

15 Min Row for Max Distance

15 Min AMRAP:
15 Toes to Bar
15 Box Jumps (24/20)
15 Wall Ball Shots (20/14)
15 Burpees

*Rest approximately 5 mins between each station.

Deadlift
(Week 8, Day 2 of the Hatch cycle)
5 @ 65%
5 @ 65%
5 @ 70%
5 @ 70%
5 @ 70%

Complete 3 Rounds for Time:
Plate Pinch Carry to Wall & Back (45/25) [2 plates]
40 Sit-ups
20 Hand Release Push-ups

Back Squat 
(Week 8, Day 2 of the Hatch cycle)
5 @ 65%
5 @ 65%
5 @ 70%
5 @ 70%
5 @ 70%

“Cranky Fran”
21-15-9
Cluster (95/65)
Chest to Bar Pull-ups

“Grace Practice”
10 Min EMOM:
2 Clean & Jerks (135/95)

*Rest 5 minutes

“Isabel Practice”
10 Min EMOM:
2 Snatch (135/95)

Deadlift
(Week 8, Day 1 of the Hatch cycle)
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

12 Min AMRAP:
1 Wall Sprint
6 Air Squat Box Jump Overs (24/20)
10 Kb Swings (50/35)

Back Squat
(Week 8, Day 1 of the Hatch cycle)
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

Complete for Time in the following order: 
Row 500m
100 Double Unders
Run 400m
Max Front Plank Hold (on elbows)

*Rest approximately 2 mins between stations.

Set a 45 minute clock for a Solo Version of the Thanksgiving WOD:

0:00 – 5:00: Run 800m

5:01 – 10:00: Perform Weighted Movements for points.

10:01 – 15:00: Perform Gymnastics Movements for points

*Repeat cycle 2 times

POINTS:

800m Run = 10 pts

Weighted Movements = 1 pt per rep

• Plate Ground to Overhead (45/25)
• Db Thruster (30/20)
• Kb Swing (60/45)
• Wall Balls (20/14)
• Plate OH Lunge (45/25): R/L leg = 1 rep
• 5 Man Makers (30/20) = 5 pts

Gymnastics Movements:

• 20 Sit-ups = 2 pts
• 1 Rope Climb = 2 pts
• 10 Toes to Bar = 5 pts
• 10 Pull-ups = 5 pts
• 10 Push-ups = 5 pts
• 25 Squats = 5 pts
• 10 Pistols (5 per leg) = 5 pts
• 1 Muscle-up = 2 pts
• 5 Burpees = 5 pts
• 5 HSPU = 5 pts