Seven rounds for time:

12 Thrusters (75/55)
9 Toes-to-bar
Run 200 meters (20 lb. MB)

 

“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Overhead squat
5-5-5
Front Squat
5-5-5
Back squat
5-5-5

Tabata Push ups

 

Great job to everyone who competed this weekend and thank you to all who came out to support! Check out the image gallery on the left for some pictures from the competition.

Hey Endurance Athletes and CrossFit Athletes! I have recently obtained a copy of Power Speed Endurance – A Skill-based Approach to Endurance Training by Brian MacKenzie. Brian is the Founder of CrossFit Endurance.

This book is a VERY comprehensive work, full of high-quality photos to illustrate all techniques and exercises. The sections on swimming, biking, and running are thorough. You will find information on technique (proper form and common faults), training, and racing strategy. There are detailed picture sequences to help you learn drills that will develop proper technique and efficiency.

The CrossFit section of the book is the best printed, single-source for information on how to perform the standard CrossFit exercises.  It is worth having this book on your shelf for this section alone. Brian organizes all the exercises into their proper categories and offers great overall information about strength and conditioning. There is also a detailed section on mobility by Kelly Starrett. Like the other parts of this work, this information is organized and thorough.

The book also offers a large amount of information on programming. This covers how to train for the various types and distances under the “Endurance” umbrella. Brian also gives detailed instruction on how to integrate CrossFit and Endurance training.

I am so impressed by the quality of this work!! I would recommend this book for the library of all endurance and CrossFit athletes.

You can purchase this book on Amazon.com or at the Barnes and Noble online store.

Come out and support your team!

MBS CrossFit
10900 W. 120th Avenue
Broomfield, CO 80021

Schedule:
8:45 Women’s Individual WOD 3 + Men’s Individual WOD 3
9:33 Team WOD 3
1:00 Team WOD 4
2:00 Women’s Individual WOD 4
2:48 Men’s Individual WOD 4

All classes are cancelled today.
Come out and support your team!

MBS CrossFit
10900 W. 120th Avenue
Broomfield, CO 80021

Schedule:
8:00 Women’s Individual WOD 1
9:10 Men’s Individual WOD 1
10:49 Team WOD 1
1:30 Women’s Individual WOD 2
2:35 Men’s Individual WOD 2
4:02 Team Wod 2

This weekend, some of our members will be competing in the Turkey Challenge at MBS CrossFit!

These members will compete as a TEAM:
Josh Painter
Claudia Dupuy
Beverly Smart
Rich Hardesty

Competing as an INDIVIDUAL will be two of our coaches:
Casey Story
Eryca Rizzo

We wish everyone good luck tomorrow, and would love to see other members come out and support the team!

MBS CrossFit
10900 W. 120th Avenue
Broomfield, CO 80021

Schedule, Saturday 11/17:
8:00 Women’s Individual WOD 1
9:10 Men’s Individual WOD 1
10:49 Team WOD 1
1:30 Women’s Individual WOD 2
2:35 Men’s Individual WOD 2
4:02 Team Wod 2

Schedule, Sunday 11/18:
8:45 Women’s Individual WOD 3 + Men’s Individual WOD
9:33 Team WOD 3
1:00 Team WOD 4
2:00 Women’s Individual WOD 4
2:48 Men’s Individual WOD 4

We’ve redesigned the website! How do you like it?

Leave a comment and tell us what you think!

 

All Pro CrossFit’s WOD:
“Bear Complex”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Perform the sequence 7 times through without stopping. 5 rounds of the complex will be completed increasing weight each time. Rest as needed between rounds. Score will be maximum weight.

Announcement:

Saturday classes are CANCELLED for 11/17.
This weekend is the MBS CrossFit Competition in Broomfield! Since we are sending 6 of our members and coaches to compete in the challenge, there will be NO SATURDAY CLASSES.
As we grow our CrossFit and enter more competitions, we would love to see our fellow members come out and support if they can! If you’re available this Saturday, come out to Broomfield and support your team!
The schedule for the weekend is posted under “Upcoming Events.”

All Pro CrossFit’s WOD:

For time:
10 Squat Cleans (135/95)
Run 300m
5 Hand stand push ups
8 Squat Cleans (135/95)
Run 300m
10 Hand stand push ups
6 Squat Cleans (135/95)
Run 300m
15 Hand stand push ups

Announcement:

Saturday classes are CANCELLED for 11/17.
This weekend is the MBS CrossFit Competition in Broomfield! Since we are sending 6 of our members and coaches to compete in the challenge, there will be NO SATURDAY CLASSES.
As we grow our CrossFit and enter more competitions, we would love to see our fellow members come out and support if they can! If you’re available this Saturday, come out to Broomfield and support your team!
The schedule for the weekend is posted under “Upcoming Events.”

Our thoughts and prayers go out to the family and friends of Lakewood police officer, Jim Davies, who was killed in the line of duty last Friday, November 9th.

Please help support his family with any donations to help them during this difficult time by contacting Foothills Credit Union at (720) 962-8200.

We are also keeping all of the Lakewood Police Department in our thoughts and prayers as they continue to serve the community during this difficult time.

 

All Pro CrossFit’s WOD:

Every minute on the
minute for 21 minutes:

10 calorie row
10 Deadlifts (155/115)
10 ring dips

Start at one station
and complete 7 rounds

Announcement:

Saturday classes are CANCELLED for 11/17.
This weekend is the MBS CrossFit Competition in Broomfield! Since we are sending 6 of our members and coaches to compete in the challenge, there will be NO SATURDAY CLASSES.
As we grow our CrossFit and enter more competitions, we would love to see our fellow members come out and support if they can! If you’re available this Saturday, come out to Broomfield and support your team! Schedule for the weekend is posted under “Upcoming Events!”

 

 

All Pro CrossFit’s WOD:

AMRAP in 15 minutes:

10 Ring push ups
8 Kneeling Jumps
15 Hollow rocks

Announcement:

Saturday classes are CANCELLED for 11/17.

This weekend is the MBS CrossFit Competition in Broomfield! Since we are sending 6 of our members and coaches to compete in the challenge, there will be NO SATURDAY CLASSES.
As we grow our CrossFit and enter more competitions, we would love to see our fellow members come out and support if they can! If you’re available this Saturday, come out to Broomfield and support your team!

All Pro CrossFit’s WOD:

5 rounds for time:
30 Double unders
20 Kb swings (45/35)
10 Pull ups

 

Announcement:

Saturday classes are CANCELLED for 11/17.

This weekend is the MBS Turkey Challenge! Since we are sending 6 of our members and coaches to compete in the challenge, there will be NO SATURDAY CLASSES.

Fight Gone Bad Competition Day!!

Following the competition, come out to our monthly potluck lunch! Bring a dish to share if you would like, and your family too! We look forward to meeting everyone!

All Pro CrossFit’s WOD:

1000m Row Test

2 Min sit up Test

Bench Press 5-5-5

Announcement:

Tomorrow is the Fight Gone Bad Competition: this will be in place of our regular 10 & 11 AM WODs.

Tomorrow is also our Potluck! Come out and compete, or cheer and enjoy great company and food! We will gladly accept any food you’re willing to bring, but we are focusing on keeping to the Whole30 guidelines for food. You can check this out under our “Whole30 Challenge” tab here on the website!

All Pro CrossFit’s WOD:

5 Rounds
9 Snatch Grip DL (135/95)
6 Power Snatch (135/95)
3 OH Squats (135/95)

Announcement:

This Saturday is our Fight Gone Bad Competition and our Potluck! Come out and compete, or cheer and enjoy great company and food! We will gladly accept any food you’re willing to bring, but we are focusing on keeping to the Whole30 guidelines for food. You can check this out under our “Whole30 Challenge” tab here on the website!

All Pro CrossFit’s WOD:

AMRAP 15 min
10 Back Squat (155/100)
15 Hand release Push Ups
10 Pull Ups

All Pro CrossFit’s WOD:

21-18-15-12-9-6-3
Ball Slams (30/20)
DB Thrusters (40/30)

Then…
Partner Weighted Sit Up
3×20 Choice med ball weight

All Pro CrossFit’s WOD:

8 Rounds for time:
10 Deadlifts (135/95)
10 Knees to elbows
10 Double Unders

Then…
Plank Pyramid
30 on, 30 off
60 on, 30 off
90 on, 30 off
2:00 on, done

All Pro CrossFit’s WOD:

5 rounds for time:
20 Weighted sit ups (45/25)
Row 200m
10 Wall ball shots
10 Ring dips

 

Our 10 AM WOD is often much more crowded than the 11 AM WOD. So, if you are able to make it at 11 AM, that would be great! Thank you.

All Pro CrossFit’s WOD:

AMRAP in 15 min:
15 Box jumps (24″20″)
15 Sumo Deadlift High Pull
(75/55)
Run 300m

All Pro CrossFit’s WOD:

For time:
50 Pull ups
100 Push ups
150 Squats

 

All Pro CrossFit’s WOD:

5 Rounds for time:
20 Double unders
15 Ring rows
20 Kb Swings (45/35)

All Pro CrossFit’s WOD:

AMRAP in 10 min:
15 Push Press (75/55)
20 Sit ups

All Pro CrossFit’s WOD:
Hill Sprint Pyramid

30 sec sprint/90 sec recovery
60 sec sprint/90 sec recovery
90 sec sprint/90 sec recovery
2 min sprint/3 min recovery
90 sec sprint/90 sec recovery
60 sec sprint/90 sec recovery
30 sec sprint/90 sec recovery

All Pro Endurance:

Bike Workout!
Meet in the parking lot at the intersection of Morrison and 470 at 8:30am!

Recovery Yoga

Class is back at 5 PM today!

All Pro CrossFit’s WOD:

4 rounds for time:

Run 400m
15 Ball slams (20/20)
15 Toes to bar
6 Turkish get-ups (35/25)

We’re very proud to say that our 10am class is filling up very quickly! However, if your schedule permits, try coming to the 11am WOD  for a few less people in the class.

All Pro CrossFit’s WOD:

8 rounds for time:

20 Double unders
Row 150m
30 second L-sit

Announcement!

Saturday, November 10th, we will have a Fight Gone Bad Competition! Everyone is invited to compete! Check out Facebook, or come to the gym for more details!!

All Pro CrossFit’s WOD:

5 rounds for time:

10 Snatch Balance (95/65)
5 Muscle-ups

All Pro CrossFit’s WOD:

For Time
10-9-8-7-6-5-4-3-2-1
Pull ups
Box Jumps
Burpees