In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1 – Rope climbs + run (No Measure)

16 min EMOM

Min 0-6 rope climb technique

5 rounds

Even: 1-3 rope climbs

Odd: 10/5 cal assault sprint

S2: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
SP: 95/65 the whole time. 20/16″

L1: L1 – 16 min EMOM side plank single leg (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

6 week challenge: New Challenge only

16 min EMOM

1 Min: :2/:20Side Plank each side

2 Min: 30 No squat wb 6/4lbs

3 Min: 30 plate wood choppers 15/10lbs

4 Min: 30 hop steps over line

L2: Life – 18minAMRAP general CF (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

40 Air Squats

350m Row

30 elbow to plank walks (start in plank go to elbows go back to plank = 1)

150m Row

15 Burpees

Rest 1 min after each round

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

Kids Warm Up Game

K1: Warm-up (No Measure)

Clean up your room: Divide class into 2 teams. One team member at a time runs out and retrieves an object from the floor. The team receives 1 point for the object and 4 points for using an “Angry Gorilla Back” to pick it up. How many points can your team get before the time runs out?

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

Ascending by 2’s for 10 min

Deadlift

Handstand kick ups

Sit ups

Skip to toolbar