APCF Tribute

First: Double Under Practice
10 Min-45 sec on, 15 sec off Max DU

Then: For Time
20 Double Unders
12 Plyo Push Ups onto (2) plates
15 Med Ball Cleans (30/20)
40 Double Unders
9 Plyo Push Up
18 Med Ball Cleans
60 Double Unders
6 Plyo Push Ups
21 Med Ball Cleans

 

First: Pull Up Practice
Work on kipping pull ups, weighted strict pull ups, butterfly pull ups. This is all about developing this skill and coordination.

Then: 3 Rounds for Time
4 Turkish Get Up (alt arms)
20 KB Goblet Squats
20 KB Overhead Press (alt arms)
20 KB Swing
20 Plate weighted sit up (25)

First:  Hang Squat Clean Practice
Build to 95/75# and perfect the squat catch.
No one goes over this load in this portion of the workout.

Then:  Complete for time
Hang Squat Clean to Thruster (95/75)
3 Box Jump (30/24)
3 Pull Ups
6-6-6 of each exercise
9-9-9 of each exercise
12-12-12 of each exercise

See you at the gym!

CrossFit Open WOD 13.2
AMRAP in 10 minutes:

115/75 Shoulder to overhead, 5 reps
115/75 Deadlift, 10 reps
15 Box jumps, 24″ box/20″ box

 

 

 

Photo Credit:  CrossFit Games

 

First: Hang Clean Practice
10-15 min to find max hang clean

Then:
10 Min AMRAP
10 Front Squats (135/95) (weight taken from floor)
25 Double Unders
25 Russian Twist (45/25)

 

Complete for time:

Run 400 Meters
21 Toes to Bar & Db. Thruster (40/30)
Run 400 Meters
15 Toes to Bar & Db. Thruster
Run 400 Meters
9 Toes to Bar & Db. Thruster

 

First: Hang Snatch Practice
10 Minutes to find max hang snatch

Then: 5 rounds for total reps of HSPU
2 minutes to complete:
20 DL 155/95
15 Lateral Bar Jumps
Max Reps HSPU
Rest 1 minute

 

5 Rounds for max reps
Station 1: Max Rep KB Swing (60/45)
Station 2: Max Rep Double Under
Station 3: Max Rep Pistols Alt Legs
Station 4: Max Rep Box Jump (31/24)

First: Front Squat
3-3-3-3-3
For max 3-rep load

Then: For Time
500 meter row
50 Pull Ups
75 Hand Release Push Ups
500 meter row

 

CrossFit Open WOD 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

 

First: Split Jerk Practice
10 min to find max split jerk weight

Then
10 Min AMRAP:
5 Deadlift (225/185)
10 Pull Ups

This Saturday marks All Pro’s group attempt at the CrossFit Games 13.1 workout.   Specific details for the workout are outlined below.  YOU MUST SIGN UP FOR THIS WORKOUT!!!  Please click this link to reserve yourself a spot for Saturday’s workout.  If you will be completing the workout on Saturday, we will ask that you also sign up for a judges assignment within this document as well.

There will be a movement review and demonstration at 10:00 a.m. so please arrive in time for this.  There will be no group warm up/mobility before or after your workout, this will be the athletes responsibility each Saturday.  Heat sizes are capped at 8 a session so please don’t delay and sign up ASAP.  This is going to be a great day at the gym and a great opportunity to see what you can achieve.  You CAN still join the All Pro Team for the games by visiting games.crossfit.com.  See you on Saturday!

CrossFit Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

For information on standards and master’s weights please visit here

 

Handstand Practice
10 minutes to practice only on
handstand progressions

Then:
Odd Minutes: 8 Nose to wall, wall walks

Even Minutes: 45 Sec. Hollow Rock body hold

Hi everyone,

Just wanted to send out a couple of reminders and updates for the week.

1. The 10:00 a.m. classes on Thursday and Friday have been cancelled. Please join us instead at the 9:00 a.m. class for great coaching and a great workout.
2. The CrossFit Games Open workout #1 was announced at 6:00 p.m. this evening. Have you registered to compete for our team yet? If not, you still can and still should. This is a great opportunity to be a part of the CrossFit community worldwide and to learn about what you body really is capable of achieving.  Plus, it is only $20.00 for 5 weeks and may be the motivation to really kick starting your spring training.
3. Our Saturday Potluck has been postponed until March 16th after our last heat of competitors finishes their Games WOD. Please mark your calendars and plan accordingly.

Thanks for the understanding and for the accommodations. Looking forward to seeing you all around the gym.

 

First: Overhead Target Squats
10 Minutes to Complete: 5-5-5-5-5

Then: 3 Rounds for time
25 Double Under/75 Singles
15 Ball Slams (30/20)
5 OH Squats-135/95

PICK YOUR POISON:

9 DB Thruster 40/30	Row 500 meters
9 Toes to Bar	9 DB Thruster 40/30
Row 500	9 Toes to Bar
18 DB Thruster 40/30	Row 500 meters
18 Toes to Bar	18 DB Thruster 40/30
Row 500	18 Toes to Bar
18 DB Thruster 40/30	Row 500 meters
18 Toes to Bar	18 DB Thruster 40/30
Row 500	18 Toes to Bar
9 DB Thruster 40/30	Row 500 meters
9 Toes to Bar	9 DB Thruster 40/30
Row 500	9 Toes to Bar

 

 

First: Clean and Jerk
10 Min to find max Clean and Jerk weight

Then: 5 rounds for reps
1 min to complete 5 cleans, then use remainder of minute to complete AMRAP Split Jerks (155/105)

1 Min max reps hurdle burpees

Hi All Pro CrossFit family. We were hoping to start using MINDBODY to have you sign for classes this coming week. However, we are still working out the details of our system. So, we will continue business as usual for now. We will let you know when we are ready to start transitioning to the new class sign up system. We hope you have an awesome week of workouts! See you at the gym!

 

All Pro CrossFit Staff

Bench Mark Saturday
Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Snatch Balance
2-2-2-2-2
Then
Complete for Time
50 Ground to Overhead (45/25)
6×20 Ft Plank Walks
50 Step Ups (24/20) (40/30#)
50 DB Push Press (40/30#)

3 Rounds for Time

50 Double Unders/180 Singles
30 Wall Balls (20/14)
20 Hurdle Burpees

Then
Hanging Bent Knee Hold
3 attempts for total seconds
20 LB. DB between Thighs

 

Floor Press
2-2-2-2-2

Then
2 Rounds for Reps/Calories
2:00 Max Calorie Row
1:00 rest
2:00 Max Rep Floor Press (115/75)
1:00 Rest
2:00 Max Rep Knee To Elbow
1:00 Rest

 

Modified Bear Sequence (135/95)
E.M.O.M 15 Minutes
3 Deadlift
1 Power Clean
3 Thrusters
1 Back Squat
1 Push Press From Back Rack
Then-Immediately after
500 Single Cash out

I am guessing that most of you have heard of the CrossFit Games.  If not, a brief history.  They began 7 years ago on a ranch in Califorina and have grown to be an international search to crown the Fittest Male and Female in the world.  What started as a group of friends working out together, has morphed into an event that had over 170,000 competitors worldwide 2012.  This year promises to be the biggest competition yet and we want you to be a part of it.

We have created an All Pro CrossFit team to compete in the Open, which begins next Wednesday.  It would be awesome to have everyone in the gym participate in this year’s competition and on our team.  The top teams and individuals from our region make it on to the next competition level and from there, only the best of the best make it to the games.

To accommodate and encourage this competition and focused environment, Mark and I will be completing the judges certification in order to validate scores of our athletes.  Our Saturday workouts, beginning March 9, will be the weekly “Open” workout released by CrossFit HQ every Wednesday.  This is your chance to come in and be mentally prepared to throw down for whatever fun is in store.

If you are interested in signing up and being part of our team, you will need to complete the following by Friday March 8, 2013.

• Visit www.games.crossfit.com
• Follow the instructions outlined on this link:
• http://games.crossfit.com/announcements/how-register-open
• Search for All Pro CrossFit as your Affiliate
• Request to be added to the All Pro CrossFit team.

Then you are done.  We will get you ready to throw down and do your best for the next seven weeks.  Looking forward to competing alongside and with you.  What would a post be without something motivational?  Enjoy!

Casey

 

 

First: Turkish Get Up
10 Min to find max TGU weight

Second: 10 Min AMRAP
5 Deadlift (225/185)
10 OH Lunges (50/35)

Next week for EPC Multisport athletes is a Recovery Week. Yeah! That means reduced training time and testing! The early group workouts in the week are cancelled (Monday night run, Tuesday morning run, Tuesday pm bike) in the name of recovery! Sleep in a little and get to bed early instead. Your body will recover faster and make the improvements you need to see the test results you want later in the week. Endurance workouts will resume with the Wednesday pm run, Thursday am run and Thursday pm bike.

 

Complete for Time
10 Thrusters (95/65)
30 Box Jumps (24/20)
40 Sit Ups
50 Wall Balls (20/14)
60 KB Swings (25/35)
70 Burpees

First: 10 Wall Walks
Second: 3 Rounds
1:30 max reps SDHP (115/75)
Rest 30 seconds
1:30 max reps ring dips
Rest 30 seconds
1:30 Max Double Under Reps
Rest 30 seconds
Third: 10 Wall Walks

Hang Clean (Above Knee)
2-2-2-2-2
10 min to complete for max

5 Rounds for time
10:00 time cap
1 Muscle-Up
3 Hang Clean (135/95)
7 Box Jump (30/24)

 

Station 1
Row Test:
5 x 1:00 on, :30 sec rest for max distance.

Station 2
Every Minute, On the Minute, 10 min
6 Ring Rows
8 Push Ups
12 Lunges