In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Coaches choice a little extra (No Measure)

8 min accessory

8 min stretch/mobility

S1: Sport – Lumberjack 20 (Time)

2 rounds with a partner

20 Deadlifts 275/155lbs

200m run or row

20 KB swings 70/53lbs

200m run or row

20 Overhead Squats 115/75lbs

200m run or row

20 Burpees

200m run or row

20 Pullups

200m run or row

20 Box jumps 24/20″

200m run or row

20 Squat Cleans 115/75lbs

200m run or row

RX+: as written

RX: 205/105, 53/35, 75/45

SP: 135/65, 35/18, empty bar

One bar change weights

L1: Life 2k row plus other stuff (Time)

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

6 Week Challenge:

KB = 18-10lbs

DB = 15-10lbs

Up downs: 15lbs

aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Skip to toolbar