We’ve moved!

It’s going to be a doozy…

Please begin using our new website at www.sessions6.com (The website is in progress; the cheesy pictures will be replaced soon!)

*Note, the WODs will post at 12:01am. In other words, don’t cherry pick…just show up!

 

Tuesday WOD (1/19/16)

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Find Your 20 RM Back Squat

10-9-8-7-6-5-4-3-2-1

Push-ups

Ball Slams (30/20)

Monday WOD (1/18/16)

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14 Min AMRAP:

10 Jumping Lunges (65/45)

20 Double Unders

30 Sit-ups

40 Kb Swings (50/35)

Saturday Endurance WOD (1/16/16)

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40 min AMRAP:

2 Turkish Get-ups (50/35)
4 Ring Dips
6 Star Jumps
8 Ball Slams (30/20)
10 Sit-ups
12 Plate OH Lunges, walking (45/25)
14 Russian Twists (45/25)
16 Calorie Row
18 Kb Swings (50/35)
20 Double Unders

Friday WOD (1/15/16) Watch the Clock

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On a 16 Minute Clock: Max reps for 1 min; Rest 1 min

1. Squats
2. Push-ups
3. Box Jumps (30/24)
4. Pull-ups
5. Jumping Lunges
6. Burpees
7. Kettlebell Wall Ball Shots (50/35)
8. Double Unders

Thursday WOD (1/14/16) Shoulder Day

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Hollow Rock Tabata (no extra pull-up work today)

Shoulder Press
5-5-5

Push Press
3-3-3

Split Jerk
1-1-1-1-1

Wednesday WOD (1/13/16)

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Complete 3 Rounds for Time:

Run 400m

10 Db Hang Squat Snatch, L arm (40/30)

5 Bar Muscle-ups

10 Db Hang Squat Snatch, R arm

5 Bar Muscle-ups

Tuesday WOD (1/12/16) Heavy Cleans & High Heartbeats

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Work up to a Heavy Squat Clean Double

then…

Metcon Speed Steps
8 x 0:30 with 0:30 rest

*Rest 3 minutes

Metcon Row
8 x 0:30 with 0:30 rest

New Location Info!

Our new location address is:
9110 W. 6th Ave. Frontage Rd.
Lakewood, CO 80215

*This is in the Meadowlark Shopping Center on the SE corner of Hwy 6th & Garrison St. We do not yet have our business store sign up. (We are located next door to Kula Yoga.)

Our new phone number is:

303-284-2082

For information or questions, please call or email: kathy@allprocrossfit.com

Monday WOD (1/1/16) Are you trying to kill me?

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Handstand Walk Practice

Spend 10 minutes working on handstand walks, handstand holds, wall walks, etc…

Death By Sit-ups

On Minute 1, execute 10 sit-ups. Add 2 sit-ups each minute until failure. Goal: keep going for more than 8 minutes!