In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Power Clean + Hang Squat Clean (Weight)

16 min EMOM PC+HSC

Focus: Keep chest lifted and lats pressing in on Deadlift

Min 0-6: technique work

Min 6: 3+2

Min 8: 2+2

Min 10: 2+2

Min 12: 1+1

Min 14: 1+1

Work up to a max

S2: Sport – 4 rounds + ass bike (Time)

22//16 cal assault

40 rounds for time

2 lunges

1 power clean 115/75

RX+: 165/105

RX: as written

SP: 95/55lbs
Erin’s big 4 oh.

Happy birthday Erin. We are thrilled to have you in our community.

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

Kids WOD

K1: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min
no wts for jumping lunges, 10 lb or 18 lb kb.

Skip to toolbar