APCF Tribute

 

AMRAP 20 Min:
9 Forward Rolls
40 Ft. Plank Walk
20 Wall Balls (20/14)

Happy Friday, everyone!

“Griff”
Run 800 M
Run backwards 400 m
Run 800 M
Run backwards 400 m
Then…
3×20 partner sit up w/ weight

 

5 Rounds For Time:
10 TRX/Ring knee tuck/Push up combo
10 Split squat each leg (95/65)
300 meter row

We WILL be having 6am & 7am classes as usual today.

For Time:

25 Power Snatch (75/55)

200 Singles

20 Power Snatch (75/55)

175 Singles

15 Power Snatch (75/55)

150 Singles

10 Power Snatch (75/55)

125 Singles

5 Power Snatch (75/55)

100 Singles

The 6 and 7am classes may be cancelled tomorrow if weather restricts Mark from the drive. Please check back for further information.

If those classes are cancelled, we will resume with the 9am class.

 

5×3 Bench Press
Then
AMRAP 12 Minutes
8 push up
10 med ball clean (20/14)
12 sit up

 

Also – Announcing Holiday Hours:

Christmas Eve: 6, 7, 9, & 10 AM

Christmas Day: NO CLASSES

New Year’s Eve: 6, 7, 9, & 10 AM

New Year’s Day: 10 & 11 AM

 

For Time:

5 rounds
7 deadlift (275/185)
30 Unweighted Goblet Squats
7 handstand push ups

 

Run 100m Sprint
20 Wall Ball Shots (30/20)
15 Knees to Elbows
Run 200m
15 Wall Ball Shots (30/20)
12 Knees to Elbows
Run 400m
10 Wall Ball Shots (30/20)
9 Knees to Elbows
Run 800m
5 Wall Ball Shots (30/20)
6 Knees to Elbows

 

10 rounds for time:

14 Lateral bar jumps
10 Ball Slams (30/20)
10 Push ups

For Time:
6 Turkish Get Ups
Then…
20-12-8
Goblet Squat
KB Swing
KB Lunge-Arm locked out
Weighted Sit up

For Time:
21-15-9
Push Press (115/75)
Ring Rows
Burpees
Calorie Row

 

5 rounds for time:
5 Clean and Jerk (5 rep weight)
25 Double Unders

3 rounds for time:

40ft plank walk
15 pull ups
12 kneeling jumps

Sunday evening’s yoga class is cancelled. We are sorry for any inconvenience.

 

 

“Nancy”
5 rounds for time
Run 400 Meters
15 OH Squat 95/75

 

Don’t forget to stop by at noon for the Potluck Lunch!

AMRAP in 20 minutes:

8 handstand push-ups
12 Pistols
15 Toes to bar

Tomorrow, All Pro will continue with the monthly Potluck Lunch tradition. Following the 11am WOD, bring your family and a whole30 approved dish, if you would like, for a great time! We always enjoy meeting the family!

10 minutes to find today’s
1 RM back squat

Then:
Every Minute on the minute
8 Box Jumps 20″, 24″
Max Pull ups
Continue until you achieve 100 pull-ups total.

 

EPC Multisport Team Night at Adrenalin Cycles TONIGHT at 6:30 pm.

 

Come to Team Night to socialize with friends, learn about upcoming cycling and triathlon training, order team clothing, and take advantage of discounted deals from two of their amazing sponsors: Shimano and Pearl Izumi. They will also be unveiling their new Incentive Program for the new season.

This weekend, All Pro will continue with the monthly Potluck Lunch tradition. Following the 11am WOD, bring your family and a dish, if you would like, for a great time! We always enjoy meeting the family!

EPC Multisport Team Night at Adrenalin Cycles this Thursday, Dec. 6, at 6:30 pm.

Come to Team Night to socialize with friends, learn about upcoming cycling and triathlon training, order team clothing, and take advantage of discounted deals from two of their amazing sponsors: Shimano and Pearl Izumi. They will also be unveiling their new Incentive Program for the new season.

 

10 min to complete each lift:
3×3 OH Press-Heavy
3×3 Push Press-Heavier
3×3 Push Jerk-Heaviest

Then; sit-up test
2 times through:
1 min on, 30 sec off
partner will hold your feet
and keep count for you

2 Km Row test

If waiting to test, or after
completing test perform:

Every minute on the minute
10 minutes total
5 Kb Swing
10 Push Up
16 Lunges

 

For Time:
75 Double Unders
24 DB Snatch alt arms
50 Double Unders
18 DB Snatch alt arms
25 Double Unders
12 DB Snatch alt arms

5 rounds for time:

15 Weighted sit ups (45/25)
10 Good mornings hugging
plate to chest (45/25)
20 Walking lunges w/
plate overhead and arms
fully extended (45/25)

 

Happy December! Have a great, safe weekend!

4 rounds for time:

15 Power Snatch (95/75)
Row 250m
L sit 45 seconds

AMRAP in 20 minutes:

Run 400m
Then 3 rounds of:
5 Pull ups
10 Sit ups
15 Squats

Strength: Deadlift 5-5-5

 

Then…

Complete as many reps
as possible in
7 minutes of:

Burpees

(CrossFit Open 2012)

6 rounds for time:

5 Muscle ups
5 Squat cleans (135/95)
20 Double unders

5 rounds for time:

10 Db Thrusters (40/30)
Wall Sprint
10 Db Row (40/30)
Wall Sprint

5 rounds for time:

Run 400m
5 Tire flips
15 Ball Slams
20 V ups