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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: S1 – Assault bike med ball (AMRAP – Reps)

15 min EMOM

Every 3 minutes sprint 25/12 calories on Assault bike (stagger if needed)

Immediately follow hug a med ball (must bear huge and must be touching chin) 20/14lbs

——at minute 15—–

2 min max hip thrusts

S2: Sport – Stanky Leg (Time)

Cindy’s birthday WOD

43 Calorie row

43 Single arm alternating DB strict press 30/20lbs

43 Double unders or double taps

43 Calorie row

43 TTB

43 DB front squats

43 Calorie row

43 pull ups (or 1 ring muscle up, yes 1. Bar MU don’t count)

RX+: 40/30

RX: as written

SP: 20/10lbs, ring rows

If you take a snapchat video at the gym you can deduct 1 minute off your time.

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

16 min EMOM

Min 1: 40 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps


20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – Rowling (Time)

row 100m must get it to stop on the 100. Have to take full pulls. If you are at 106 you get 6 points. If you are at 95 you get 5 points. Person with the lowest score wins. 100 = 0.

3 rounds. lowest score after 3 wins.

Kids Warm Up Game

K1: Warm-up (No Measure)

Paper walk: Have kids walk in a circle with a sheet of paper on their chests, if they walk quickly enough the paper will not fall. If the paper falls the athlete does 3 reps of a movement.

Kids Strength/Skill

K2: Metcon (No Measure)

Air Squat –

heel balance drill (stand with toes hanging off a plate and attempt to do a squat without letting the toes touch the ground, if toes touch perform 5 burpees, complete 6 sets of 10 if possible. This is meant to teach kids to sit back into their heels during the squat!

Kids WOD

K3: K3- “Franny” (Time)

Fran’s Younger Sister



Ring Rows

Rx+ Pull Ups

This is a SPRINT!

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