Cash In: 500 m Row
10 Min AMRAP:
10 Pushups
10 Plate Ground to Overhead
10 Box Jumps
Cash Out: 500 m Row

Chipper:
50 Deadlifts (115/75)
40 Pullups
30 Burpees
20 Power Snatches (115/75)
10 Handstand Pushups

Complete 4 Rounds for Time:
Run/Row 400 m
50 Air Squats

Deadlift
5-5-5-5-5
Shoulder Press
5-5-5-5-5
Back squat
5-5-5-5-5

Bear Complex
5 rounds of:
7 reps of this sequence:
Power clean
Front squat
Push press
Back squat
Push press

For time:
21-18-15-12-9-6-3
Walking lunges
Double unders
Kettlebell swings (45/25)

5 rounds for time:

Row 400m
20 Med ball cleans (20/14)
20 Weighted Sit ups (45/25)

AMRAP in 15 minutes:

5 Handstand push ups
5 Strict pull ups
10 Pistols

Four Corners

4 rounds for time:

Run the 400m with one of the following at each corner of the lot.
12 Squat jumps
12 Push ups
12 Step up jumps
5 Tire flips

 

“Fight Gone Bad”

Wall-ball (20/14)
SDHP (75/55)
Box Jump (20″)
Push-press (75/55)
Row for calories

3 rounds of 1:00 per
station
1:00 rest between rounds

4 rounds of:

Row for distance in 1:30
Run 400 m

Slam Ball “Fran”
21-15-9:
Ball slams (30/20)
Pull ups

Max 2:00 Sit up test

Clean and Jerk
5-5-5-5-5

Snatch
5-5-5-5-5

AMRAP in 20 min:
6 Turkish get ups
10 Ring dips
20 Double unders

6 rounds for time:
Max watt row – 10 pulls
10 Plyo push ups
Broad jumps at wall
(40 ft)

Special Event WOD
at Sports Authority Field
7:30 AM

All will park on the southwest corner of the stadium.

It looks like from 70, take Federal Blvd. north and almost immediately turn right on W 17th Ave.

Then, turn right on Mile High Stadium Circle and take that around to the parking area that will be on the left.

Spectators are free, so so come on out and check out the action even if you are not participating in our WOD or the Rx Dash and Bash!

10-9-8-7-6-5-4-3-2-1
Box jumps (24″/20″)
Kb Swings (45/35)

Competition Pre-Test

AMRAP in 12 minues
10 Push ups
15 Sit ups
20 Air squats

Our regular classes at the gym are cancelled for this coming Saturday, October 5th. Come join us for a WOD at 7:30 AM before the Rx Dash and Bash in the parking areas outside Sports Authority Field. You will see CrossFitters from around the Denver area doing WODs with their boxes around us! Stay around after to watch some of the event and support the All Pro CrossFit participants! More instructions on location are coming later this week.

Make sure you wear your new shirts! They will be delivered Friday afternoon, so stop by between 4 and 7 to pick your shirt(s)up. We will bring them to the event so you can get your pre-paid shirts that morning if you don’t make it by on Friday.

 

Competition Pre-Test

10 minutes to find:
Max Ground to overhead
(Can use snatch or
Clean and jerk)

then…
4 rounds for time:
Run 300m
15 Ring rows

5 rounds for time:
20 Wall ball shots (20/14)
20 Toes to bar

Station 1
Competition Pre-test
2 x 500m row
on a 5 min interval

Station 2
100 Double Unders for time

Station 3
50 Burpees for time

Our regular Saturday classes will be cancelled next week on October 5th. Join us for a special WOD in a space we have reserved at Sports Authority Field at 7:30 AM prior to the Rx Dash and Bash CrossFit Competition which will begin at 9 AM. Stay around and cheer on our teams as they compete in this event! We really want you to come do this WOD with us and hang out for the morning! Wear your new APCF shirts!

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups

Run 3 miles

or

Row 5000m

AMRAP in 20 minutes:

5 Power Snatch
20 Push ups
2 Hill sprints