WOD – Friday April 18th, 2014
April 17th, 2014 |

paulc


Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Friday, April 18th – 6a, 7a, 5p, 6p & 7p only. (No 9a or 12p class – gym closed from 8:30a-4:30p)
Saturday, April 19th – Gym closed
Sunday, April 20th – Gym closed

WOD

The gym will be closed today from 8:30a – 4:30p due to the Outlaw Training Camp

Strength:

20 minutes to establish a 1RM Back Squat

Conditioning:

5 sets:
Every 2 minutes complete AMRAP of the following movements, then rest 1 minute:
10 Wallballs 20/14lb
10 KB Swings 1.5/1pd
10 Box Jumps 24/20”
*record total rounds completed after 5 sets.

WOD – Thursday April 17th, 2014
April 16th, 2014 |

butchbs


Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Friday, April 18th – 6a, 7a, 5p, 6p & 7p only. (No 9a or 12p class)
Saturday, April 19th – No class
Sunday, April 20th – No class

WOD

Make Up Day

CF Rise Endurance S&C:

PARTNER WOD:

5 rounds:
500m row
AMRAP Double Unders
*Partner 1 rows 500m
*Partner 2 does AMRAP of DU
*Switch, each partner rows and DU 5 times each
*record total number of DU per person

WOD – Wednesday April 16th, 2014
April 15th, 2014 |

swolemates


Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Friday, April 18th – 6a, 7a, 5p, 6p & 7p only. (No 9a or 12p class)
Saturday, April 19th – No class
Sunday, April 20th – No class

WOD

Strength:

6X2 Back Squat at 75% of 1RM

Conditioning:

For time:
9-7-5
Clean C: 135/95lb, P: 115/75lb, F: 95/65lb
C: Burpee Bar Muscle Up, P: Burpee CTB Pull Up, F: Burpee Pull Up

WOD – Tuesday April 15th, 2014
April 14th, 2014 |

katiej


Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Friday, April 18th – 6a, 7a, 5p, 6p & 7p only. (No 9a or 12p class)
Saturday, April 19th – No class
Sunday, April 20th – No class

WOD: CrossFit and CF Rise Endurance S&C

2 minute AMRAP:
10 Ring Push Ups
10 Deadlifts 135/95lb
10 Jumping Lunges (5/leg)

-1 min rest-

4 minute AMRAP:
10 Ring Push Ups
10 Deadlifts 135/95lb
10 Jumping Lunges (5/leg)

-2min rest-

6 minute AMRAP:
10 Ring Push Ups
10 Deadlifts 135/95lb
10 Jumping Lunges (5/leg)

WOD – Monday April 14th, 2014
April 13th, 2014 |

amopenas


Congratulations to all the Rise athletes that participated in the Amplify Open this past weekend. Great Rise turnout of both athletes and cheering section!


Big Baby got is first pistol at the Amplify Open... then proceeded to do 7 more!

Big Baby got is first pistol at the Amplify Open… then proceeded to do 7 more!




Click here for more great photos by J&N Imagery.

Weekly Announcements

1. CrossFit Rise is hosting The Outlaw Way – Para Bellum Training Camp Friday, April 18th-Sunday, April 20th.
The class schedule for those days is as follows:
Friday, April 18th – 6a, 7a, 5p, 6p & 7p only. (No 9a or 12p class)
Saturday, April 19th – No class
Sunday, April 20th – No class

WOD

Strength:

EMOM for 5 minutes:
1 Squat Snatch + 1 OHS @ 80% of 1RM
Then, when the clock hits 5:00-
2 minute AMRAP of:
1 Squat Snatch + 1 OHS @ 80% of 1RM
*Score is total reps completed in 7 minutes. There is only 1 attempt allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Conditioning:

10 minute AMRAP of:
10 Toes-to-Bar
10 Burpees

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