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 – Bro day #4 (No Measure)

15 min EMOM

5 rounds

Min 1: 20 DB Skull Crushers

Min 2: 10 DB Bicep Curls (heavy)

Min 3: Rest

S2: Sport -chest to bar up down thrust (Time)

3 rounds

10 Chest to bar pull ups

20 up downs

40 DB Box squat thrusters (90 deg angle on box)


If you break the thrusters meaning the DB’s go below your shoulders you must run or row 200m

RX+: as written

RX: 20/10lbs, chin over pull ups

SP: 15/5lbs ring rows

6 Week Challenge: SP mods

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 30 KB Russian Twists 26/18

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

6 week: SP weight. skip the round of 40

20 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

Kids Strength/Skill

K1: Push Press

Kids WOD

K2: Metcon (Time)

4 Rounds For Time

1 min Bike, Row, or Skier

20 Air Squats

15 KB Deadlifts

10 Sit ups

5 Burpees

Skip to toolbar