All Pro CrossFit’s WOD:

5 rounds for time:

10 Snatch Balance (95/65)
5 Muscle-ups

All Pro CrossFit’s WOD:

For Time
10-9-8-7-6-5-4-3-2-1
Pull ups
Box Jumps
Burpees

All Pro CrossFit’s WOD:
CrossFit Total

Back squat 1 rep
Shoulder press 1 rep
Deadlift 1 rep

All Pro CrossFit’s WOD:

AMRAP in 10 minutes:

10 push ups
15 Sit ups
10 Ring rows
8 Kb Swings (35/25)

Team Adrenalin: There will NOT be a swim workout today.

The Koehl family welcomed a new member into the world yesterday!
Zander Grae Koehl was born 7 lbs. 13 oz at 4:51pm. Congrats to the Koehl family!

All Pro CrossFit’s WOD:
“Mary”

AMRAP in 20 min:

5 Handstand push ups
10 Pistols
15 Pull ups

All Pro CrossFit’s WOD:
“Dirty 30”

For time:
30 box jump
30 Sit ups
30 jumping pull ups
30 KB Swings 45/35
30 Walking lunge
30 Wallballs ( 20/15)
30 P.press (45/35)
30 Knees to Elbows
30 Burpees
30 Double Unders

 

Announcement!

Sunday’s Yoga class has been changed to 7PM

 

All Pro CrossFit’s WOD:

5 rounds for time:

8 Deadlifts
10 Db Shoulder Press
(40/30)

All Pro CrossFit’s WOD:

4 rounds of:

Row for distance in 1:45
Run 400 m

Begin each round in 6 min.
intervals.

Score is maximum cumulative
distance rowed.

All Pro CrossFit’s WOD:

AMRAP in 15 min:

20 Double Unders
30 seconds L sit
20 Kb Swings (45/35)

Note: The Team Adrenalin/AP Endurance workouts will no longer be posted on the blog. Check the website tab for more info!

Announcement: The 6:30 PM run workout tonight has been cancelled. We are sorry for the late change.

 

All Pro CrossFit’s WOD:
“Fran”

21-15-9
Thruster (95/65)

 

Team Adrenaline/EPC workouts will be posted on the Endurance calendar under the Team Adrenaline/EPC tab

Team Adrenalin Workout:

Meet: JeffCo Justice Center (the Taj Mahal) upper parking lot at 8:30 am
Look for: Lee and his dark SUV.
The Bike Ride: We will ride Lookout Mountain out and back from JeffCo Justice Center.
** Same ride as a few weekends ago, only this time we hope the road is open to the top! **

Distance: 14.48 miles
Climb: The bike ride has a total ascent of 1,548 ft and has a maximum elevation of 7,378 ft.
Approximate Time: 2:00 hours or less
Notes: This is a fun, but strenuous, ride and a great cardio workout. Dress appropriately for chilly temps!

Link to map: http://www.mapmyride.com/routes/view/32981958

 New to CrossFit Class     9 AM

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

Run 250m

15 Hanging knee ups

15 Wall ball shots (20/15)

15 Box jumps (24″/20″)

 

Team Adrenalin:

Run Workout
Addenbrook Park – 8:30am

Announcements:

Potluck lunch today at noon!

Sunday’s bike ride will be the following:
Meet: JeffCo Justice Center (the Taj Mahal) upper parking lot at 8:30 am
Look for: Lee and his dark SUV.
The Ride: Sunday we will ride Lookout Mountain out and back from JeffCo Justice Center.
** Same ride as a few weekends ago, only this time we hope the road is open to the top! **

Distance: 14.48 miles
Climb: The Bike Ride has a total ascent of 1,548 ft and has a maximum elevation of 7,378 ft.
Approximate Time: 2:00 hours or less
Notes: This is a fun, but strenuous, ride and a great cardio workout. Dress appropriately for chilly temps!

Link to map: http://www.mapmyride.com/routes/view/32981958

All Pro CrossFit’s WOD:

2 minute maximum efforts of each of the following:

Row (for meters)
Push ups
Double Unders
Sit ups
Walking lunges

1 minute rest between exercises

All Pro Endurance’s Workout:

Swim Workout
Carmody Rec. Center @ 1:00

Announcements:

Potluck lunch tomorrow at noon!

Sunday’s bike ride will be the following:
Meet: JeffCo Justice Center (the Taj Mahal) upper parking lot at 8:30 am
Look for: Lee and his dark SUV.
The Ride: Sunday we will ride Lookout Mountain out and back from JeffCo Justice Center.
** Same ride as a few weekends ago, only this time we hope the road is open to the top! **

Distance: 14.48 miles
Climb: The Bike Ride has a total ascent of 1,548 ft and has a maximum elevation of 7,378 ft.
Approximate Time: 2:00 hours or less
Notes: This is a fun, but strenuous, ride and a great cardio workout. Dress appropriately for chilly temps!

Link to map: http://www.mapmyride.com/routes/view/32981958

All Pro CrossFit’s WOD:

3-3-3-3-3
Back Squats

5-5-5-5-5
Shoulder Press

No Endurance Workout today!

**Don’t forget to stop by for the Potluck this Saturday at noon!**

All Pro CrossFit’s WOD:
“Helen”

3 rounds for time:
400m Run
21 Kb. Swings (50/35)
12 Pull-Ups

Congratulations!

Monica Holck

Erik Holck

Nick Sutton

Lisa Krosley

Shawna Gilbert

for successfully completing the All Pro Whole30 challenge with NO cheats!

Also, congratulations to everyone who participated in the challenge!

All Pro CrossFit’s WOD:

5 rounds for time:
:45 sec Tire flip
:45 sec Lateral Med ball pass
:45 Circle run

All Pro Endurance’s Workout:

Run Workout
6:30 @ Addenbrook Park
Kipling Entrance

Announcement:
Don’t forget about the Potluck Lunch this Saturday at noon. We hope to see you there!

All Pro CrossFit’s WOD:

21-15-9

Ring rows
Db Burpee deadlifts (40/30)
Squat hurdle jumps

All Pro Endurance’s Workout:

Swim Workout!
Carmody Recreation Center @ 7:15pm
Bring goggles, fins, paddles, and a $3 contribution!

Announcement!

This weekend, we will be having our Potluck Lunch at gym, following our 11am WOD. Bring your family, and a dish to share if you would like! We love getting to know all of our members better and hope to see you there!

This weekend, following the 11am WOD, we will be having our Potluck Lunch. If you’d like to, bring a dish to share and, most importantly, bring your family!

 

**Today’s WOD is at All Pro Health Center, and there will ONLY be a 10am class. The 11am has been cancelled.**

All Pro CrossFit’s WOD:

Run 1 Mile
50 pull-ups
100 push-ups
150 squats
Run 1 Mile

All Pro Endurance:

Run Workout
All Pro Health Center @ 10am

**There will be no Sunday ride tomorrow, due to the forecast of possible rain/snow.**

All Pro CrossFit’s WOD:

3 rounds of
1 minute each for reps:

Row
Box jumps (24″/20″)
Ball slams (30/20)
Sumo deadlift high pull (60/45 kb)
Double unders

All Pro Endurance’s Workout:

Swim Workout
Carmody Recreation Center: Bring goggles, fins,paddles, and towel. 🙂
1:00 PM  $3 contribution

Important Announcement:

The Saturday workout will be held at 10 AM at the All Pro Health Center.

We had previously announced that it would be at Green Mountain. This has been changed.

Another Important Announcement:

The All Pro Endurance run workout for Saturday will also be at 10:00 AM at the All Pro Health Center.

Yet Another Important Announcement:

We will not have the Sunday group ride this week due the forecast of rain/snow for Sunday morning.

This just brightened my day a bit. I hope it does for you too!

All Pro CrossFit’s WOD:

5 rounds for time:

5 Deadlifts (5 rep weight)

5 Muscle-Ups

All Pro Endurance’s Workout:

Bike Workout.
All Pro Health Center @ 7:15pm.
Bring your own bike and stationary trainer.

 

All Pro CrossFit’s WOD:

3 rounds for time:

800m Run

6 Squat cleans (115/95)
6 Turkish get ups (45/35)

No Endurance Workout today. Rest and relax!

All Pro CrossFit’s WOD:

Every minute on the minute
for 20 minutes:

Odd minutes:
15 Kb swings (45/35)
Even minutes:
10 Push Press (95/65)

All Pro Endurance’s Workout:

Run Workout @ 6:30
Addenbrook Park – Kipling Entrance
Look for Brian’s red Jeep.

All Pro CrossFit’s WOD:

5 rounds for time:
30 Double Unders
15 Knee to elbows
10 Back Squats (135/75)

All Pro Endurance’s Workout:

Swim Workout
Carmody Recreation Center at 7:15pm
Bring your own goggles, swimsuit, fins, and a $3 contribution.

Join us for the Ride this morning, then try our NEW Recovery Yoglass this evening!

All Pro Endurance’s Workout

Meet:  JeffCo Justice Center (the Taj Mahal) parking lot on the upper level at 8:30 am
The Ride:  Sunday we will ride Lookout Mountain out and back from JeffCo Justice Ctr
Distance:  14.48 miles
Climb:  The Bike Ride has a total ascent of 1,548.56 ft and has a maximum elevation of 7,378.61 ft.
Approximate Time: 2:00 hours or less
Notes:  This is a fun, but strenuous, ride and a great cardio workout.

Link to map:  http://www.mapmyride.com/routes/view/32981958

Recovery Yoga Class!

5:00pm at All Pro Health Center

All Pro CrossFit’s WOD:

6 rounds for time:

100m Farmers walk
15 Slam ball shots
15 Wall ball shots

All Pro Endurance’s Workout:

Addenbrook Park – Kipling Entrance at 8:30am
Look for Brian’s red Jeep.

 

Sunday Ride Announcement!

Meet:  JeffCo Justice Center (the Taj Mahal) parking lot  at 8:30 am
The Ride:  Sunday we will ride Lookout Mountain out and back from JeffCo Justice Ctr
Distance:  14.48 miles
Climb:  The Bike Ride has a total ascent of 1,548.56 ft and has a maximum elevation of 7,378.61 ft.
Approximate Time: 2:00 hours or less
Notes:  This is a fun, but strenuous, ride and a great cardio workout.

Link to map:  http://www.mapmyride.com/routes/view/32981958

All Pro CrossFit’s WOD:
Altered “Nicole”

AMRAP in 20 minutes:
Run 400m
20 Pull ups

All Pro Endurance’s Workout:

Swim Workout
Bring your swimsuit, fins, and goggles. $3 contribution/
Carmody Rec. Center at 1:00pm.

All Pro CrossFit’s WOD:

8 rounds for time:

5 Handstand push ups
20 Sit ups
Row 150m sprint

All Pro Endurance’s Workout:

Bike Workout
Bring your own bike and stationary trainer.
All Pro Health Center – 7:15pm

All Pro CrossFit’s WOD:

50 Toes to bar
50 Box Jumps (24″20″)
50 Kb swings (45/25)
50 Med ball cleans (30/20)

 

All Pro Endurance’s Workout:

None today!

Let it be.

All Pro CrossFit’s Workout of the Day:

5 rounds for time:

10 Ring push ups
10 Pistols
20 Double unders

All Pro Endurance’s Workout:

 Run Workout
Addenbrook Park@ 6:30 pm – Kipling Entrance
Look for Brian’s red jeep.