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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch 20/10lbs

Min 2: 15-20 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge (New challengers only)

Min 1: 15 reps SIngle arm DB snatch 10lbs/5lbs

Min 2: 15 reps knee tucks while lying on back

Min 3: 12 men/10 women calories on rower

Min 4: 30 half squats (90 deg up 3 inches) Use pole to help stay upright.

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

400m run

Score = total reps

AUX: AUX – Couch stretch (No Measure)

2 min Each side