Category: WOD

All Pro’s Workout of the Day

For time:
21-15-9

Sumo Deadlift High Pull (75/55)
Double Unders
Sit Ups

Workout of the Day
All Pro’s Workout of the Day
AMRAP in 12 minutes:
15 Pushups
8 Deadlifts (175/15)
Run 300m

 

 

All Pro’s Workout of the Day

AMRAP in 12 minutes:

15 Pushups
8 Deadlifts (175/15)
Run 300m

All Pro’s Workout of the Day

With a partner,
complete 5 rounds for time:

20 Medicine Ball Clean Slams
20 Medicine Ball Chest Passes
20 Medicine Ball Lateral Passes

All Pro’s Workout of the Day

Each for PR time:

Row 800m
L sit
Run 800m
Plank
Row 800m
Left side plank
Run 800m
Right side plank

All Pro’s Workout of the Day

AMRAP in 12 minutes:

30 Lateral Bar Jumps
15 Burpees
10 Front Squats

Spread the word about our Student Summer Special!
$75/month for Unlimited CrossFit during June, July and August!

 

All Pro’s Workout of the Day

5 rounds for time:

5 Deadlifts (135/95)
10 Pull Ups
15 Kb Swings (45/35)
20 Db Weighted Walking Lunges (30/20)

All Pro’s Workout of the Day

Modified “Murff”

Run 1 mile
100 Push Ups
200 Sit Ups
300 Squats
Run 1 mile

Have a great Memorial Day!
We salute and honor all who have served our country!

Please note our new class schedule on the schedule and prices page.
Great things are happening here at All Pro CrossFit!
Our new Pull Up system from Rage Fitness will be installed next week!

If you know any students who want to to get in the best shape of their life this summer, let them know about our student summer special:

$75 for unlimited CrossFit during June, July, and August.

All Pro’s Workout of the Day

Fight Gone Bad

3 rounds of 1:00 of each for max reps/cal:

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

Quote of the Day

Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before. – Polybius

All Pro’s Workout of the Day

Snatch
3-3-3-3-3

All Pro’s Workout of the Day

5-23-12

5 Rounds for time of:
Run 400
23 Double Unders
12 Box Jumps

Here is a before picture of our CrossFit box.

 

All Pro’s Workout of the Day

Death by:

RunningBurpeeSquatKicks

Add one full repetition each minute until you cannot fit the next number of reps into the next minute.

…and here is a pic from last weekend when we “raised the roof!”

Deadlitft

5-5-5-5-5

“Threatening Thirty”

For Time:
30 Pull ups
30 Push ups
30 Walking lunges
30 Sit ups
30 Good mornings
30 Box dips
30 Squats
30 Lying knee ups
30 Side kicks
30 Mountain Climbers

AMRAP in 13 minutes of:
10 Overhead Squats (95/75)
30 Lateral Jumps

4 Rounds for Time:
15 Pull-ups (30 TRX or ring rows)
20 DB Swings 45+/35+
300m Run
40 Squats

1000m Row Test (for PR)
L sit for max time
Tabata Squat
Tabata Push up
Tabata Sit up

“Grace”
For Time:
30 Clean -n- Jerks 135/95

All Pro’s Workout of the Day

For Time:

40 Wall Ball
10 Double Unders
Run 400
30 Wall Ball
20 Double Unders
Run 400
20 Wall Ball
30 Double Unders
Run 400
10 Wall Ball
40 Double Unders
Run 400

 

5 Rounds for Time:
10 Tire Flips
20 Wall Jumps (24″ box jumps)
30 Wall Push-Ups (elevate feet 20″)

All Pro’s Workout of the Day

3 rounds for maximum score:

1:oo Row (for calories)
1:00 Burpees (max reps)
1:00 Medicine Ball Cleans (max reps)
1:00 Box Jumps (max reps)

There will be a 1:00 rest between each exercise.

Match or beat the score from previous round.

 

We hope to see you at our spring party tonight at 7 PM!

 

42% of Americans to be obese by 2030.

42% of Americans to be obese by 2030

AMRAP 12 Minutes:
10 Box Front Squats
Wall Sprints

Today we will be doing a modified and broken tribute to the benchmark workout “Angie”. Make sure you get a good warm up and be ready to do this workout at maximum speed!

For Time:

40-30-20-10

Ring/TRX Rows

Box Dips

Abmat Sit Ups

Walking Lunges

 

Exercises posted in the gym for after the workout are important for stability and injury prevention!

 

Announcement: Plan to attend our Spring Party this Wednesday, May 9th at 7:00 PM. FOOD – DRINKS – FUN!!! Important announcements will also be made!

 

Upcoming Event: Join the All Pro CrossFit Team as we compete in the Navy Seal Fitness Challenge at Carmody Recreation Center on Saturday, June 2nd. You can register online at www.lakewood.org/recreation. The cost is $15.00. Come on, you get a t-shirt!

1 Max Rep:
Bench Press
Deadlift

AMRAP 20 Minutes:
10 Pull-Ups
15 Double Unders
20 Wall Jumps

For Time:
21-15-9
Power Snatch 95/65
Burpees

 

4 Rounds for PR
400m SPRINT
500m Row

Record your fastest time on both for your PR

 

TABATA!!

Pull-Ups
Push-Ups
Sit-Ups
Squats