WOD
Run 400m
10 Burpees
1 Rope Climb
3 Forward Rolls
5 Deadlifts (Body Weight)
7 Wall Ball Shots (20/14)
9 Box Jumps (24/20)
Run 800m
20 Burpees
2 Rope Climb
6 Forward Rolls
10 Deadlifts (Body Weight)
14 Wall Ball Shots (20/14)
18 Box Jumps (24/20)
Run 1200m
30 Burpees
3 Rope Climb
9 Forward Rolls
15 Deadlifts (Body Weight)
21 Wall Ball Shots (20/14)
27 Box Jumps (24/20)
WOD
Friday:
Snatch Balance
Execute with perfect form, build to workout weight and no higher. Working to catch in the full squat position.
Then 5 rounds for time:
5 Snatch Balance
10 Ring Dips
WOD
Complete for time:
100 Pull Ups
100 Double Unders
100 Kb. Swings (45/35)
100 Front Squats (95/65)
WOD
Great little mix of some pure strength and a nice push pull sequence to make your Wednesday great. See you at the gym!
First: Split Snatch 1-1-1-1-1 Heavy Reps
Then: Complete 20-15-10 each for time
Deficit Push Ups (Hands on 2×25 lb. plates)
TRX/Ring Row
Weighted Sit Ups (45#)
WOD
For Tuesday, we focus on some new skills. Come in and join your workout buddies for the beautiful and harmonious movements in this workout that will help build your balance, coordination, monkey strength and lay the foundation for heavy Olympic lifting in the near future. It is going to be good. See you there!
7 Rounds for time
10 Right Arm Hang Split Snatch (40/30 Dumbell)
3 Rope Climbs
10 Left Arm Hang Split Snatch (40/30)
3 Rope Climbs
Workout Notes:
1. Alternate lead legs every rep on the split snatch: I.E. Rep #1, right leg jumps forward, Rep #2, left leg jumps forward. Catching each rep in the “split” Olympic position.
2. There will most likely be some backup at the rope climbs. That is a good thing. Cheer your workout buddies on, provide feedback/pointers and help your classmates overcome this new challenge and succeed together.
WOD
Here are the goods for Monday. Get in the gym and get strong.
First: Back Squat 3-3-3-3 Get ambitious, load it up and get heavier as you go through the sets
Then: Every Minute on the Minute 14 Minutes
Even Minutes: 15 Goblet Squats (50/30)
Odd Minutes: 15 Toes to Bar
WOD
“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull Ups
WOD
Complete the following rep scheme for time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Pull Ups
Db. Snatch (50/40)
WOD
Run 400m total – The run will be broken up by four stations, at each corner:
Station 1 – 20 squat jumps to elbows
Station 2 – 20 push-ups
Station 3 – 20 lunge jumps
Station 4 – 5 tire flips
WOD
First: Establish a 1 RM clean and jerk
10 minutes to find this weight
Then:
500 Singles – Buy in
20 Med Ball Squat Clean to Wall Ball (20/14)
20 Ring/TRX push ups
20 Box Jumps (30/24)
20 Ring/TRX Rows
500 Singles – Cash Out
WOD
20 Ground to Overhead (45/25)
Sprint to top of hill
20 burpees
Jog Easy to bottom of hill
WOD
1 Wall Distance Squat Ball Toss (30/20)
Then 3 Rounds (45/35)
15 Sumo Deadlift High Pull
15 Thruster
15 Pull Up
1 Wall Distance Squat Ball Toss (20/30)
MINDBODY
We are happy to announce the launch of our new online scheduling system! You can now sign up for classes and help us to ensure optimal class size with respect to available equipment, space and instruction.
MINDBODY is being launched at All Pro CrossFit to better track client attendance, control class size, process payments, alert coaches of important member modifications, and prepare for the growth of our community.
Begin by creating your account. You can do this by following these steps:
1. Click the MINDBODY link on our website at www.allprocrossfit.com.
(This can be found in the side bar of our website. It will also appear on our Schedules and Pricing page as well as our Getting Started page)
2. Type in your first and last name in the boxes under “New to our site?”
3. Enter your contact information and create a password that is at least 8 characters in length and contains at least one number and one letter. When finished, click the “Create Account” button.
4. This completes your account set up. Now you will be logged in and taken to the “Classes” page. Each time you log in after this, you should see this page first.
5. Sign up for classes by selecting the “Sign Up Now” button next to the class you would like to attend.
6. On the next screen, click on the “Sign up for this class now!” OR you can choose for this to be a recurring selection on the right side of this page.
7. Next you will be taken to a summary of your schedule.
8. To sign up for another class, click on the “Classes” tab on the top right portion of the page.
9. Sign up for as many classes as you would like to schedule while you are logged in!
We understand it will take some time before everyone is using and understanding this system. Please attend class even if you have difficulty signing up or happen to forget to do so in the first days of the transition. Our maximum class size will be 10 people. Two people will be allowed on the waiting list. We ask that you cancel your class reservation if you cannot attend so other members can sign up for that class.
Soon, we will be integrating all of our payment processing through MINDBODY. This transition will not be complete until the end of July.
This process will be very important to all aspects of our business. We thank you in advance for your patience and understanding as we transition to this new system.
If you have questions or problems, send us an email at: [email protected]
Sincerely,
All Pro CrossFit Staff
WOD
Today we will will be working with “Nancy”. Come on in and join the fun!
Complete 5 rounds for time:
Run 400 Meters
15 Overhead Squats (95/65)
