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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Caleb’s birthday (Weight)

16 min EMOM

Min 0-4: snatch technique (Group lead by coach)

Min 4-10: work up to a max for the day (don’t sandbag your max)

Min 10: 1 attempt at 90% of what you hit

Min 12: 1 attempt at 100% of what you hit

Min 14: 1 attempt at 110% of what you hit —-BE SAFE—-

If you miss you owe a 15/10 cal assault sprint immediately following your missed attempt.

Score = what you hit from min 4-12. Write in notes other lifts.

S2: Sport – Caleb’s birthday (Time)

10 rope climbs

1 Deadlift 315/185

200m Overhead + suitcase carry (one DB OH the other by the side) 40+70/30+50

1 Deadlift

40 DB squats (holding the heavier one)

1 Deadlift

30 push ups

1 Deadlift

RX+: 405/275, 50+100/40+70

RX: as written

SP: 185/105, 20+50/10+30

Sub 15 strict HSPU for PU

22 min cap

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 60 bicycle crunches

RX: as written

SP: 26/10lbs

L2: Life – row,punch,superman,hollow,ohs (Time)

5 rounds

200m run/row

50 DB uppercut punches punches 20/10lbs

20 superman

20 hollow rocks

20 Front Squats with DB’s

RX: as written

SP: 15/5lbs

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

3×20 banded good mornings

3 min foam roll on back and legs

Kids Warm Up Game

CrossFit Games Open 15.3 Masters to 54 years Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*