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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – pull up + HS hold (No Measure)

15 min EMOM

5 rounds

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30 banded facepulls. shoulders back the whole time

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

S2: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
RX+: 70/53, 24/20 20/14lbs

RX: 53/35 20/16 14/10lbs

SP: 35/18 20/16 10/4lbs

Write RX+ in notes

20 min Cap

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower or arm only assault bike

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower or arm only assault bike

*23 min cap

6 week challenge: New Challengers only

400m run

50 beaded jump rope

40 plate arm circles 5/2.5

30 step ups 20/16″

20 flutter kicks (4 count = 1 rep)

10 cal ski rower

200m run

AUX: AUX – runners lunge (No Measure)

2 min runners lunge

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds