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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Farmer’s Carry (Farmers carry)

16 min EMOM

Min 1: 10-15 TTB

Min 2: 30 glute bridge single leg

Min 3: :20m Farmer Carry heavy (Outside)

Min 4: Rest

S2: 5 rounds 5 Squat Cleans 400m Row Rest 2 min RX+: 205/125 RX: 165/105 SP: 135/85 (Time)

5 rounds

5 Squat Cleans

200m Run or Row

Rest 2 min

RX+: 205/125

RX: 155/95

SP: 115/65

6 week challenge:15 empty bar squat cleans

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 40 Deadlifts w/KB 44/26

MIn 2: 30 russian twist + press with plate 25/15

Min 3: 200m run

Min 4: 40 banded clam shell lifts (20 each side)

6 week challenge mods

Min 1: 30 Deadlifts w/KB 35/18-10lbs

MIn 2: 30 russian twist + press with plate 15/10-5lbs

Min 3: 200-100m run

Min 4: 40 banded clam shell lifts (20 each side)

https://youtu.be/_3Rvwlk3BsA?t=1m59s

L2: The “Life” Triathlon (PRF) (Time)

800m Run

50/30 Cal Assault

1000 Row

rest 1 minute

3 min AMRAP stair climbs (sub walking lunges if needed)

6 wk challenge: 800 run, 20/15 cal, 800 row

——- some start on assault bike——–

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)

Crossfit Kickball

Kids Strength/Skill

K2: Back Squat

Kids WOD

K3: Metcon (AMRAP – Reps)

AMRAP 8 min

150 m row/run

15 Goblet Squats

10 Jumping lunges

5 push ups

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