Monthly Archives: April 2011

WOD – Saturday April 30th, 2011

Open Sectionals WOD 11.6 7 minute AMRAP: 3 CTB 3 Thrusters 100/65 6 CTB 6 Thrusters 9 CTB 9 Thrusters 12 CTB 12 Thrusters …

WOD – Friday April 29th, 2011

12 minute AMRAP: 5 Push Jerk 115/75 10 Ring dips 150m Run

WOD – Thursday April 28th, 2011

Weighted Sled Push 3X60m For Time: 3 Rounds 400m Run 25 Back Extensions 25 Sit-ups

WOD – Wednesday April 27th, 2011

3 Sets: 500m Row 10 Wall Walks 10 SDHP 95/65 (rest 3 minutes)

WOD – Tuesday April 26th, 2011

Shoulder Press 5-5-5 For time: 10-8-6-4-2 Power Clean & Jerk 105/75 with 1 round of “Cindy” between each set

WOD – Monday April 25th, 2011

10 minute AMRAP: 3 Squat Clean 125/85 6 Toes-to-Bar (TTB) 9 Burpees

WOD – Sunday April 24th, 2011

Rest Day

WOD – Saturday April 23rd, 2011

Sectionals Game WOD 11.5 20 minute AMRAP: 5 Power Clean 145/100lb 10 Toes-to-Bar 15 Wall Balls 20/14lb

WOD – Friday April 22nd, 2011

3 Sets for total time: 250m Row 10 Burpees 20 Wall Balls 30 Box Jumps 24/20” (Rest 3 min)

WOD – Thursday April 21st, 2011

Deadlift 5-5-5 5 Rounds for time: 400m Run 5 Back Squats, 205/155lb

WOD – Wednesday April 20th, 2011

“The Chief” Max Rounds in 3 minutes of: 3 Power Cleans, 135/95lb 6 Push Ups 9 Squats (Rest 1 minute. Complete 5 cycles.)

WOD – Tuesday April 19th, 2011

Front Squat 3-3-3-3-3 For time: 21-15-9 Overhead Squats Ring Dips

WOD – Monday April 18th, 2011

For time: 10 Power Snatch 135/95lb 20 Knees-to-Elbows (KTE) 30 Double Unders 40 Pistols (20 each leg) 30 Double Unders 20 Knees-to-Elbows (KTE) 10 Power Snatch 135/95lb

WOD – Sunday April 17th, 2011

Rest Day

WOD – Saturday April 16th, 2011

For time: 60m push sled with 50/30lb 30 Ball slams 30 KBS 30 Pull ups 30 Push ups 400m Run

WOD – Friday April 15th, 2011

For time: 30-20-10 Goblet squats Box jumps 24/20” Burpees

WOD – Thursday April 14th, 2011

5 Rounds for time: 400m Run 10 Back Squat 175/125 20 Overhead walking lunges with KB 1.5pd/1pd

WOD – Wednesday April 13th, 2011

4 Rounds for time: 10 Deadlifts 265/185 400m Run 40 Sit ups

WOD – Tuesday April 12th, 2011

For time: 21(20)*-15(20)*-9(20)* Toes-to-bar Front Squats 115/75 *(Between each set 20 Box Jump 24/20” followed by a 400m run)

CrossFit Rise is proud to announce our Olympic weightlifting program

Beginning Wednesday April 20 @ 7p, Angie Sorensen, top national Olympic weightlifting competitor and coach will head up the CrossFit Rise Olympic weightlifting program. Lifting sessions will take place every Wednesday @ 7p. Contact us to reserve your spot.

WOD – Monday April 11th, 2011

For time: 21-18-15-12-9 Power clean 95/65 Pull ups

WOD – Sunday April 10th, 2011

Rest Day

WOD – Saturday April 9th, 2011

For time: 60m Push sled with 50lb/20lb 20 KBS 1.5pd/1pd 400m Run 20 KTE 400m Run

WOD – Friday April 8, 2011

For time: 21-15-9 Sumo Deadlift High Pull(SDHP) 95/65lb Overhead Squats(OHS) 95/65lb

WOD – Thursday April 7, 2011

For time: 10-9-8-7-6-5-4-3-2-1 reps Hang Power Clean 115/75lb Pull ups Wall Balls 20/14lb    

WOD – Wednesday, April 6th, 2011

3 Rounds for time: 500m Row 15 Thrusters 95/65lb 50 Double Unders

WOD – Tuesday April 5, 2011

12 min AMRAP 12 Deadlifts 185/135lb 9 Burpees 6 Ring Dips

WOD – Monday, April 4, 2011

10 Front Squats 115/85lb 20 Box Jumps 20/24″ 30 ball slams 30/20lb

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