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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1-Shoulders (Weight)

15 min EMOM

Min 0-3 warm up/technique

4 rounds

Min 1: 15 reps https://youtu.be/G5CDKEgIG0M?t=1m45s

Min 2: 5-10 Split Jerks from ground (technique focus)

Min 3: 10 reps https://www.youtube.com/watch?v=G5CDKEgIG0M&feature=youtu.be&t=30s

score is split jerk weight

S2: Sport – Rope climbs + running etc (Time)

1000m Row

3 rope climbs

400m Run

3 Rope Climbs, 15 ft

30 GHD sit-ups

3 Rope Climbs, 15 ft

20/12 Calories, Assault Bike

3 Rope Climbs, 15 ft

30 Burpees

3 Rope Climbs, 15 ft

30 TTB

3 rope climbs

RX+: as written

RX: 2 rope climbs

SP: Double rope climbs as ring rows flipped grip one ring or one stand up.

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

1 min: 50 OH DB circles 10/5

2 min: 60 clock jumps (60 total jumps, 9,6,3,12 o clock)

3 min: 20 Med ball russian twist + press 20/14lbs

4 min: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

6 week:Sp weight

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

6 Week Challenge

14 Min AMRAP

200m Farmers Carry with DB 20/10lbslbs

15 knee tucks on back

10 Ball Slams 20/10lbslbs

5 Burpees

S1,,: 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: Sled Pushes (Walls Sits while you wait)

8 Trips, add weight each time, teens on one side 10- under on other side

Kids WOD

K2: Metcon (AMRAP – Reps)

Crossfit Open 12.1 Variation

7Min AMRAP

Burpee to 6 inch target

Air Squat

Start at 1 and go up by 1 each round.