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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean + general (No Measure)

500 Row

5 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

SPORT

S1: Strong Man (log clean and jerk)


13 min EMOM

Min 0-4: Warm up/technique

Station 1: 20m Farmers carry.

Station 2: 20m Sled push

Station 3: 5 log clean and Jerk

3 rounds of each. Stagger starts.

Score = log weight

S2: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
SP: 135/85

LIFE

L1: The “Life” Triathlon (PRF) (Time)

The “Life” Triathlon

800m Run

50 Cals Assault

1000 Row

*16 Min time cap.

6 wk challenge: 800 run, 30 cal, 500 row

L2: Life – high knees 5 rounds (Time)

5 rounds

50 high knees

25 KB box squats 35/26 20/16″

25 box push ups

10 hanging knee tucks

CHALLENGE: 3 rounds + 8 min bike/row slow.

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

Warm-up

Kids Warm up

K1: Coaches Choice (No Measure)

Kids Strength/Skill

Bent Rows 5×10

Learn Turkish Get ups (5 attempts x 3 reps)

K2: Bent Over Row

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Kids WOD

EMOM: (3 rounds)

Min 1: 5 Ground To Overhead w/ Barbell

Min 2: 10 KB Swings

Min 3: 15 Jumping Lunges