Category: WOD

All Pro CrossFit’s WOD:

For time:

As a team of 3 complete the following for time:

3600m Run carrying slam ball (30/20)

90 Tire flips

99 Pull ups

**Important Note**
Due to the Denver Marathon, the Saturday All Pro Endurance run workout will be moved to 8:30 AM Sunday at Addenbrook Park (Kipling entrance.) We will not have the Sunday group ride this week.

Click on the image to check out the All Pro Endurance page and get more info on our CrossFit Endurance team!

All Pro CrossFit’s WOD:

For time:

21-15-9
Push Press (3 rep SP wt.)
Burpees

All Pro Endurance’s Workout:

Swim Workout
1:00pm at Carmody Recreation Center
Bring your goggles, swimsuit, and fins.
$3.00 contribution.

Check out the All Pro Endurance page for an interactive calendar and more info!

**Important Note**
Due to the Denver Marathon, the Saturday All Pro Endurance run workout will be moved to 8:30 AM Sunday at Addenbrook Park (Kipling entrance.) We will not have the Sunday group ride this week.

All Pro CrossFit’s WOD:

20 rounds for total number:
30 sec Double Unders
30 sec rest

All Pro Endurance’s Workout:

Bike Workout
Bring your own bike and stationary trainer.
All Pro Health Center – 7:15pm

Check out the All Pro Endurance page for an interactive calendar and more info!

**Important Note**
Due to the Denver Marathon, the Saturday All Pro Endurance run workout will be moved to 8:30 AM Sunday at Addenbrook Park (Kipling entrance.) We will not have the Sunday group ride this week.

All Pro CrossFit’s WOD:

5 rounds for time
5 Deadlifts (5 rep wt.)
10Ring rows
4Turkish get ups (45/35)

All Pro Endurance’s Workout:

Rest Day! We’ll hit it again tomorrow!

Check out the All Pro Endurance page for an interactive calendar and more info!

All Pro CrossFit’s WOD:

6 rounds for time:
Row 250m
25 Lateral jumps
10 Ring Dips

20 Weighted Sit ups

All Pro Endurance’s Workout:

Run Workout
Addenbrook Park@ 6:30 pm – Kipling Entrance
Look for Brian’s red jeep.

Check out the All Pro Endurance page for an interactive calendar and more info!

All Pro CrossFit’s WOD: 

AMRAP in 10 minutes:
5 Pull ups
10 Push ups
5 Back squats

All Pro Endurance’s Workout:

Swim Workout
Carmody Recreation Center @ 7:15pm
Bring your swimsuit, goggles, and fins. We also ask for a $3 contribution to cover the facility use cost.

Check out the All Pro Endurance page for an interactive calendar and more info!

All Pro Endurance Workout:

Bike Workout
8:00am

We will meet at the parking area just west of C-470, on the north side of Morrison Road, across from the gas station. From there we will ride into Bear Creek Lake Park and do the loop shown on the map. It will be about 9.0 miles for a single loop and it will be optional to choose to ride it twice with us.

Check out the All Pro Endurance page for an interactive calendar and more info!

We’re going to be doing our 10 and 11 AM WOD at Red Rocks today! Meet at the bottom of the stadium seating area. Make sure you bring a water bottle!

All Pro CrossFit’s WOD:

**Meet at Red Rocks**

Workout TBA

All Pro Endurance’s Workout:

Run Workout
Addenbrook Park @ 8:30am

Meet at the Kipling entrance.

Check out the All Pro Endurance page for an interactive calendar and more info!

Don’t give up; even if you don’t see immediate results. You are doing more for your body than you realize!

All Pro CrossFit’s WOD:

Deadlift 5 reps
Run 200m
Deadlift 5 reps
Run 400m
Deadlift 5 reps
Run 800m
Deadlift 5 reps
Run 400m
Deadlift 5 reps
Run 200m

Deadlift weight will be determined for each individual during the skills portion of our workout.

All Pro Endurance’s Workout:

Swim Workout
Carmody Recreation Center @ 1:00pm
Bring your swimsuit, goggles, and fins. We also ask for a $3 contribution to cover the facility use cost.

Check out the All Pro Endurance page for an interactive calendar and more info!

ANNOUNCEMENT!

Saturday’s CrossFit WOD will be at Red Rocks at 10 and 11 AM. Meet at the bottom of the stadium seating area. Make sure you bring a water bottle and arrive 5-10 minutes early to make time for the walk to the seating area.

Also, Saturday’s All Pro Endurance Run will be at 8:30 at Addenbrook Park. Meet at the Kipling entrance.

All Pro CrossFit’s WOD:
“Fight Gone Bad”

Wall Ball Shots (20/15)
Sumo Deadlift High-Pull
(75/55)
Box Jump (24″/20″)
Push Press (75/55)
Row (for cal)

All Pro Endurance’s Workout:

Bike Workout
All Pro Health Center @ 7:15pm
Bring your own bike and stationary trainer.

Check out the All Pro Endurance page for an interactive calendar and more info!

All Pro CrossFit’s WOD:

5 rounds for time:

Db Burpee power cleans 15 reps (30/20)

20 Double Unders

 

 

All Pro Endurance’s Workout:

None – rest day!

Check out the All Pro Endurance page for an interactive calendar and more info!

As we start the Whole30 challenge, it might be important to remember this quote!

All Pro CrossFit’s WOD:

AMRAP in 15 minutes:

5 Handstand push ups
30 seconds L sit
5 strict pull ups
30 seconds Plank

All Pro Endurance’s Workout:

Run Workout
Addenbrook Park@ 7:15 pm – Kipling Entrance

Look for Brian’s red jeep.

Check out the All Pro Endurance page for an interactive calendar and more info!

 

AND… HAPPY BIRTHDAY MATTHEW!

Check out this PDF to see some of the great benefits of massage!

Schedule an appointment with our amazing massage therapist, Tiffany Sherman, today!
Call her at (720)-854-9120.

 Today we start the Whole30 challenge! Sign up today at the gym if you haven’t already and would like to participate! For more info, check out the Whole30 challenge tab. Good luck!

All Pro CrosssFit’s WOD:

Overhead squat
5-3-1
Front Squat
5-3-1
Back Squat
5-3-1

All Pro Endurance’s Workout:

Swim Workout

Carmody Recreation Center @ 7:15pm.
Remember to bring your swimsuit, goggles, and fins! We also ask for a $3 contribution to cover the cost of using the facility.

Check out the All Pro Endurance page for a calendar and more info!

Tomorrow’s All Pro Endurance Workout

Title: Run Workout
Location: Addenbrook Park – Kipling Entrance
Start Time: 07:15 PM
Date: 2012-09-11

 

(Look for Brian’s red jeep.)

Brian’s number: 720-219-2123

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

5 Tire Flips
16 Power steps
300m sprint
10 Toes to bar
10 Db snatch (40/30)

Announcements!

TODAY is our monthly potluck lunch! Come on out to our 10 or 11 AM WOD, then stay for free food and drinks! …or just come by for the food and drinks at noon.

GROUP PICTURE at 12:30 PM today. We are going to take a photo of as many members as possible for our website. Come by if you can! We want all of you in the picture. We very proud of the growth in our All Pro Community over the past few months!

All Pro Endurance is now an official CrossFit Endurance Team! We were registered and confirmed this week. Our endurance workouts start next week. Check back soon for the schedule and to read all about it on the All Pro Endurance tab here on the website.

Finally, we start the Whole30 nutrition challenge on Monday as a group. Send us an email if you want to participate and have not had a chance to sign up at the gym.

All Pro CrossFit’s Workout of the Day:

AMRAP in 15 minutes:
12 Ball slams (30/20)
25 Bumper plate twists (45/25)
15 Double Unders

 

We are going to have some fun with our new slam balls today! Thank you to Co-owner, Mark Chambers, for contributing these! We also have other new stuff on the way…new rowers, atlas stones, and more.

 

Announcements!!!

Tomorrow is our monthly potluck lunch! Come on out to our 10 or 11 AM WOD and then stay for some free food and drink! …or just come by for the food and drink at noon.

GROUP PICTURE at 12:30 PM tomorrow. We are going to take a photo of as many members as possible for our website. Come by if you can! We want all of you in the picture. We are so proud of our growth of our All Pro Community in the past few months.

All Pro Endurance is now an official CrossFit Endurance Team. We were registered and confirmed this week. Our endurance workouts start next week. Check back soon for the schedule and to read all about it on the All Pro Endurance tab here on the website.

Finally, we start the Whole30 nutrition challenge on Monday as a group. Send us an email if you want to participate and have not had a chance to sign up at the gym.

All Pro CrossFit’s Workout of the Day:

8 rounds for time of:

10 Wall ball shots (20/15)
10 Ring Dips
3 Power cleans (3 rep wt.)

All Pro CrossFit’s Workout of the Day:
“Chipper”

For time:
50 Walking lunge steps
with bumper plate (45/25)
50 Pull-ups
50 Kb swings (45/35)
50 Sit-ups
50 Push ups

 

Everyone has a different way of showing courage, or expressing themselves in any way. You may not be the one in the class yelling and “roaring”, but that doesn’t make you any less courageous.

All Pro’s Workout of the Day:
“CrossFit Total”

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Bonus Tabata: Sit ups

 

We hope you enjoyed your 3-day weekend! Now it’s back to the daily grind!

All Pro CrossFit’s Workout of the Day:
SWIM WOD!

“Tully”

4 Rounds for time:
Swim 200m
23 Db Squat Cleans
(30/20)

PLEASE NOTE: Today’s WOD will be at Carmody Recreation Center at the outdoor pool. Please arrive about 15 minutes early. Bring a swim suit, goggles, towel, and a great attitude!  We will be lifting weights on the side of the pool and swimming about 200m at a time. You will not have to pay to get in. Just tell them you are with All Pro CrossFit. However, we will be asking for a $3 donation to help offset the cost of reserving the swim lanes. It is going to be a lot of fun. I hope to see you there!

 

We will be closed on Monday, September 3rd for Labor Day.  Have a great holiday! We will hit it again on Tuesday.

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

5 Deadlifts
10 Wall Jumps

300m Run with dumbbell (40/30)

Deadlift weight will be
determined for each
individual before the WOD.

 

PLEASE NOTE: Tomorrow’s WOD will be at Carmody Recreation Center at the outdoor pool. Please arrive about 15 minutes early. Bring a swim suit, goggles, towel, and a great attitude! 🙂 We will be lifting weights on the side of the pool and swimming about 200m at a time. You will not have to pay to get in. Just tell them you are with All Pro CrossFit. However, we will be asking for a $3 donation to help offset the cost of reserving the swim lanes. It is going to be a lot of fun. I hope to see you there!

 

We will be closed on Monday, September 3rd for Labor Day.  Have a great holiday! We will hit it again on Tuesday.

Maybe not a treadmill, but definitely not the ice cream! 😉

All Pro CrossFit’s Workout of the Day:

Broken Angie

5 Rounds of
20 Pull ups
20 Push ups
20 Sit ups
20 Squats

Why not, right?

All Pro CrossFit’s Workout of the Day:

AMRAP in 20 minutes:

5 Power cleans (115/75)
10 Knees to elbows
15 Double Unders

HA! This is so true! We can all make a difference in the world in our own special ways.

All Pro CrossFit’s Workout of the Day:

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Jerk
5-5-5-5-5

 

All Pro CrossFit’s Workout of the Day:

Back Squat 5-5-5

4 Rounds for time:
Run 300m
20Weighted Sit Ups (45/25)

14 Db Push up rows (30/20)

Take a look at our NEW PAGE to find out what you can do before, during, and after a CrossFit class to maximize your health!

All Pro CrossFit’s Workout of the Day:

For time:
50-35-20 reps of:
Wall ball shots (20/15)
Pull ups
Double unders