Wednesday WOD (10/7/15) Throw it Up


Find 2RM for Overhead Squat


Complete for Time:

12 Push Press (135/95)

50 Wall Ball Shots (20/14)

12 Push Press

Tuesday WOD (10/6/15) Push & Pull


Complete for 10 Rounds for Time:

12 Burpees

12 Ring Rows

Monday WOD (10/5/15) Back Squats & Waiter Carries


Back Squat
5-5-5-5-5 (@70% of 1RM)

Complete for Time:
30 Kb Swings (60/45)
30 Sit-ups
Waiter Db Carry to retaining wall & back (50/30)
20 Kb Swings
20 Sit-ups
Waiter Carry
10 Kb Swings
10 Sit-ups
Waiter Carry

Saturday WOD (10/3/15) Partner “McGhee”


Partner “McGhee”

30 min AMRAP:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

*One person works at a time

Friday WOD (10/2/15) OHS, Pull-ups & Sprints



Overhead Squats (75/55)


*Wall sprint after each round

APCF Expanding & Rebranding


As we enter our 5th year of business in 2016 as a CrossFit affiliate we are excited to announce a rebranding of All Pro CrossFit into Sessions:6 Sport Performance.

Working with hundreds of athletes over the last 4 years has allowed us to grow not only as a business but as coaches and athletes ourselves. Our training philosophy has developed, expanded and evolved over the years through the successes of our athletes. In recent years, we have identified and organized six essential aspects of training that leads to successful athletes (learn more HERE). By incorporating these six elements into our athletes’ training programs we have seen amazing results and are eager to share these concepts and help others benefit from integrating these methods into their own programs. It is from these six elements the “6” of Sessions:6 is derived.

With the rebranding will come continued growth of our business into an all NEW sport training facility in Lakewood, Colorado. The new facility will provide a location for Denver area CrossFitters to learn, train, socialize and ultimately become better athletes. Through a variety of daily group training “Sessions”, arrives Sessions:6. Our training sessions will continue to revolve around CrossFit while expanding to also include options of additional aerobic conditioning, strength & stability, and skill development; along with tools and professionals available to assist athletes with diet & nutrition, stress management, and mental fitness strategies.

By combining a variety of training sessions incorporating our six elements of success in sport, comes Sessions:6 Sport Performance.

Look for our NEW doors to open in late Fall and follow our progress over the coming weeks on our evolving website and social media platforms. We’re looking forward to great things happening in the future and we hope you will join us!

Thursday WOD (10/1/15) Press, Slam & Jump


Find 1 RM Strict Press


12 min AMRAP:

5 Burpees

8 Slam Balls (30/20)

11 Box Jumps (24/20)

Wednesday WOD (9/30/15) Death by Snatch


Complete 4 Sets for Quality:

10 Weighted Bulgarian Split Squats (5 per leg)

“Death by Power Snatch” 

EMOM: Start with one power snatch (115/75) on Min #1. Add one snatch each minute until failure.

*Rest 2 minutes (clock is still running)

5 min EMOM:

3 reps @ 90% of weight used

Tuesday WOD (9/29/15) Thrust, Dip & Swing


For Quality:
Turkish Get-ups

Complete 4 Rounds for Time:
10 Thrusters (95/75)
12 Ring Dips
14 Toes to Bar

*Rest 3 minutes (clock is still running)

5 min AMRAP:
Double unders for max reps

Monday WOD (9/28/15) Run & Move


Complete for Quality:
Strict Pull-ups

Complete for Time:
400m Run
100 Air Squats
400m Run
80 Sit-ups
400m Run
60 Alt Lunges, in place
400m Run
40 Push-ups