Monthly Archives: September 2011

WOD – Friday September 30th, 2011

“Helen”
3 Rounds:
400m Run
21 KB Swing 1.5/1pd
12 Pull Ups

Supplement Workshop (9/24/11) Slides

For those that were not able to make it to the supplement presentation the slides can be downloaded by clicking here. If you have any questions, either consult the trainers at CrossFit Rise, or you can email me directly by clicking here. Jason Cockfield

WOD – Thursday September 29th, 2011

Weighted Sled Pull
3X30m

5 Rounds:
35 Double Unders
200m Run

Thinking About What You Eat

Brian and Jessica have asked me to begin providing nutritional content for the CrossFit Rise website. As a first post, I thought a little reflection on what food means to you and why you eat may be in order. Once you develop your own philosophy about food, which will change …

WOD – Wednesday September 28th, 2011

Select an exercise from the following list of
movements per round:
Round 1 – Shoulder Press, Deadlift,
Back Squat or Power Clean
Round 2 – Max continuous reps of push-ups,
pull-ups, ring dips, or handstand hold
Round 3 – Max effort 400m Run, 500m Row,
2k Row, or max rep of Double Unders

WOD – Tuesday September 27th, 2011

4 Rounds of the following Complex:
Power Clean
Thruster
Back Squat
Behind the Neck Jerk

WOD – Monday September 26th, 2011

Push Press
5-5-5

5 Rounds:
3 Squat Cleans
20 Burpees

WOD – Sunday September 25th, 2011

9am Yoga or Rest Day

WOD – Saturday September 24th, 2011

“Annie”
50-40-30-20-10
Double Unders
Sit Ups

WOD – Friday September 23rd, 2011

Hang Power Snatch to Overhead Squat
5-5-5-5-5

Max reps of Shoulder Press, Push Press and Push Jerk for a total score

WOD – Thursday September 22nd, 2011

Deadlift
1-1-1-1-1-1-1

1k Row

WOD – Wednesday September 21st, 2011

5 Minute AMRAP:
Heavy Thruster

WOD – Tuesday September 20th, 2011

20 minute AMRAP:
10 KB Swings 1.5/1pd
10 Push Ups
200m Run

WOD – Monday September 19th, 2011

1RM Clean and Press

5 Rounds for time:
12 Back Squats (Use weight from 1RM Clean & Press)
12 Pull Ups

WOD – Sunday September 18th, 2011

9am Yoga or Rest Day

WOD – Saturday September 17th, 2011

“Fight Gone Bad”
3 Rounds:
1min Wall Ball Shots 20/14lb
1min Sumo Deadlift High Pull 75/55lb
1min Box Jump 20″
1min Push Pres 75/55lb
1min Row (calories)
1min Rest

WOD – Friday September 16th, 2011

8 minute AMRAP:
2 Toes-to-Bar
2 Pull Ups
2 Knees-to-Elbows

WOD – Thursday September 15th, 2011

5 sets:
500m Row
(2min of Rest)

WOD – Wednesday September 14th, 2011

10 minute AMRAP:
20 Stick Jumps (every jump=1)
20 Push Ups
20 Sit Ups
200m Run

WOD – Tuesday September 13th, 2011

7 Rounds for Max Load of the following complex:
1 Power Clean
3 Front Squats
1 Split Jerk
(Rest 3 minutes)

WOD – Monday September 12th, 2011

Hang Squat Clean
5-5-5

For Time:
400m Run
200m Walking Lunge
200m Backwards Run
400m Run
200m Walking Lunge
200m Backwards Run
800m Run

WOD – Sunday September 11th, 2011

No 9a yoga today.

Rest day

WOD – Saturday September 10th, 2011

Teams of 2 complete the following for time:
50 Partner Med Ball Box Jumps
50 Partner Wall Ball Shots
50 Partner Med Ball Sit-ups
50 Partner Med Ball Cleans
200m Med Ball Relay

WOD – Friday September 9th, 2011

Death by 10m Shuttle Runs

Rest 3-5 minutes

Death by Pull-Ups

WOD – Thursday September 8th, 2011

For Time:

2k Row

WOD – Wednesday September 7th, 2011

Part I
2 Sets:
1 minute Slam Balls 30/20lb
1 minute Push-Ups
1 minute Overhead Walking Lunges 45/35lb
(Rest 1 minute)

Part II
2 Rounds:
20 Box Jumps 24/20″
400m Run

WOD – Tuesday September 6th, 2011

Snatch
4-4-4

For Time:
100 Wallball Shots 20/14lb
every minute on the minute complete 4 burpees

WOD – Monday September 5th, 2011

4 Rounds
1 Shoulder Press
3 Push Press
5 Push Jerk
(rest 2-3 minutes)

Part II:
3 Rounds
500m Row
30 KBS 1.5/1pd

WOD – Sunday September 4th, 2011

9am Yoga and 10:30am Open Gym

WOD – Saturday September 3rd, 2011

5 Rounds:
10 KB Deadlift 1/0.5pd
10 KB Clean & Jerk 1/0.5pd
10 KB Squats 1/0.5pd

WOD – Friday September 2nd, 2011

Power Cleans
5-5-5

For time:
100ft Walking Lunges
30 Pull-Ups
30 Sit-Ups
100ft Walking Lunges
20 Pull-Ups
20 Sit-Ups
100ft Walking Lunges
10 Pull-Ups
10 Sit-Ups

WOD – Thursday September 1st, 2011

Max Handstand Hold

12 minute AMRAP:
6 Sumo Deadlift High-Pull 75/55lb
6 Burpees
6 Hang Power Clean 75/55

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