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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull


S1: Weighted Pull-ups (max hold)

Rope Pull Ups + Strict Pull Up Hold

12 min EMOM 5 rounds

min 0-2 warm up

Odd: 3-7 rope pull ups

Even: 1 strict pull up + :10 sec hold chin above bar

Rope Pull Ups: Alternate top hands each round. Last minute of chin over hold do a max effort hold. Score reps as seconds held.

Use bands if needed

S2: Sport- 12min 3x4min (AMRAP – Reps)

12 min running clock:


500m row

AMRAP doubleunders

at 4:00,

4 min AMRAP

5 burpees

10 DL

5 Shoulder to OH (STOH)

at 8:00,

4 min AMRAP

10 power cleans

5 V-ups

Rx: 95/65

SP: 75/45
Score = reps


L1: L1 – 12 min plank,updown,russian (No Measure)

12 min EMOM:

min 1: 10 high plank leg pulses each side( single leg)

min 2: 20 up downs

min 3: 30 russian twist with DB

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

25 KB swings

10/8 cals on assault bike

25 jumping pullups

10 cals on rower

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min role IT bands.


K1: Kids Bench (No Measure)

20/15 Calories Assault Bike

CrossFit Kids Warm-Up

2 Rds-

10 Pushups

10 Pullups

10 Air Squats

10 Squats

Samson Stretch

Kids Strength/Skill

K2: Bench Press

Bench Press 5×5

Clapping Push-ups/Push-ups

5 sets by max reps- practice clapping

Kids WOD

K3: Metcon (AMRAP – Reps)

“Test A”

Max Reps at Each Station- Repeat Cycle twice

1 Min for Max Reps-

Goblet Squat


Calories on Rower

Abmat sit ups

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