Monthly Archives: May 2011

WOD – Tuesday May 31st, 2011

Thruster
3-3-3-3-3

5 Rounds for time:
5 HSPU
10 Deadlifts 205/135lb
20 Stick Jumps

WOD – Monday May 30th, 2011

“Danny Dietz”

10 Rounds for time:
200m Run
5 Pull ups
10 Kettlebell Swings
15 Push ups

http://www.navyseals.com/danny-p-dietz

WOD – Sunday May 29th, 2011

Rest day

WOD – Saturday May 28th, 2011

CrossFit Rise is Closed for the 2011 CrossFit Games North Central Regional Qualifier

WOD – Friday May 27th, 2011

CrossFit Rise is Closed for the 2011 CrossFit Games North Central Regional Qualifier.

WOD – Thursday May 26th, 2011

Front Squats
3-3-3-3-3

3 Sets:
400m Run
20 KBS 1.5/1pd
500m Row
(rest 3 minutes)

WOD – Wednesday May 25th, 2011

4 Rounds for time:

10 Wall Walks
15 Burpee-Box Jumps 20″
20 Pull ups

WOD – Tuesday May 24th, 2011

AMRAP in 15 minutes:

7 Wallballs 20/14lb
7 KBS 1.5pd/1pd
7 Goblet Squats 1.5pd/1pd
7 Box Jumps 24/20″

WOD – Monday May 23rd, 2011

Deadlift
5-5-5

1 rep minute 1, 2 reps minute 2 etc…
Ground to Overhead 135/95lb

WOD – Sunday May 22nd, 2011

Rest day

WOD – Saturday May 21st, 2011

Individual Regional Workout #6 For Time: 20 Calorie Row 30 Burpees 40 Two-hand Kettlebell Ground-to-Overhead (16kg/8kg) 50 Toes-to-Bar 100ft Overhead Walking Lunge (45lb plate/25lb) 150ft Sprint

WOD – Friday May 20th, 2011

5 Rounds for Time: 9 Squat Cleans 135/85lb 7 Handstand Push ups

WOD – Thursday May 19th, 2011

Power Clean 3-3-3-3-3 2K Row

WOD – Wednesday May 18th, 2011

3 Rounds for Time: 50 Double Unders 25 Knees-to-Elbows 20 yd Overhead Barbell Walk 155/115lb

WOD – Tuesday May 17th, 2011

12 minute AMRAP: 5 CTB Pull ups 10 Wallball Shots 20/14lb 15 KBS 1.5pd/1pd

WOD – Monday May 16th, 2011

“CrossFit Total” Back Squat, 1RM Shoulder Press, 1RM DeadLift, 1RM

WOD – Sunday May 15th, 2011

Rest Day

WOD – Saturday May 14th, 2011

3 Rounds for time: 100m Run 50 Push ups 100m Run 50 Sit ups 100m Run 50 Squats 100m Run 50 Back Extensions

WOD – Friday May 13th, 2011

For time: 30-20-10 Ring Push ups Box Jumps 24/20” Toes-to-Bar

WOD – Thursday May 12th, 2011

Front Squat 5-5-5 “Christine” 3 Rounds for time: 500m Row 12 Deadlifts at body weight 21 Box Jump 24/20”

WOD – Wednesday May 11th, 2011

For time: 10-9-8-7-6-5-4-3-2-1 Burpees Overhead Squats 95/65 Pull ups

WOD – Tuesday May 10th, 2011

Back Squat 5-5-5 3 Rounds for time: 400m Run 30 Lunges 15 Ring Rows 15 Thrusters 95/65 15 Knees-to-Elbows

WOD – Monday May 9th, 2011

For Time: 500m Row 5 sets Bear Complex 95/65 400m Row 4 sets Bear Complex 95/65 300m Row 3 sets Bear Complex 95/65 200m Row 2 sets Bear Complex 95/65 100m Row 1 sets Bear Complex 95/65 (Without dropping the bar, complete specified number of rounds of the following sequence: …

WOD – Sunday May 8th, 2011

Rest day

WOD – Saturday May 7th, 2011

7 Rounds for time: 200m Run 10 Wall Ball Shots 20/14lb 10 Medicine Ball Cleans 20/14lb 20 KB Deadlifts 1.5/1pd

WOD – Friday May 6th, 2011

“Tabata Something Else” 32 interval AMRAP: 8 Pull ups 8 Push ups 8 Sit ups 8 Squats

WOD – Thursday May 5th, 2011

Behind the neck Jerk 1-1-1-1-1-1-1 5 Rounds for time: 10 Deadlifts 225/155 50 Double Unders

WOD – Wednesday May 4th, 2011

3 Rounds for time: 400m Run 15 Squat Snatch, 75/45 9 Handstand Push ups

WOD – Tuesday May 3rd, 2011

Power Clean X 1 Front Squat X 1 Hang Power Clean X 1 (every 90 seconds on the timer for 5 sets) 5 Rounds for Time: 400m Run 15 Ball Slams 30/20 15 KBS 1.5pd/1pd

WOD – Monday May 2nd, 2011

15 minute AMRAP: 10 Burpees 10 Push ups 10 Ring dips

WOD – Sunday May 1st, 2011

Rest day

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