Monthly Archives: October 2011

WOD – Monday October 31st, 2011

3 Rounds:
400m Run
9 HSPU
21 Box Jumps 24/20″
15 Ring Dips

WOD – Sunday October 30th, 2011

9am Yoga or Rest day

WOD – Saturday October 29th, 2011

For time:
10 Hang Power Snatch 95/65lb
20 Knees-to-Elbows
30 KB Deadlift 1.5pd
40 Ball Slams
30 KB Deadlift 1.5pd
20 Knees-to-Elbows
10 Hang Power Snatch 95/65lb

WOD – Friday October 28th, 2011

7 Rounds:
120m Run
7 Russian KBS
7 Front Squats
7 Bar Facing Burpees

WOD – Thursday October 27th, 2011

4 rounds:
3 minute AMRAP of:
5 Deadlifts 135/95lb
4 Hang Power Cleans 135/95lb
3 Push Presses 135/95lb
Rest 1 minute

WOD – Wednesday October 26th, 2011

“Half Angie”
For Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Whole Foods Tour

Obtaining healthful, nourishing food is imperative for anyone looking to lead an inspired life. Unfortunately navigating today’s grocery stores can be intimidating with all of the products available. Companies spend millions of dollars every year convincing consumers that their product is the best, regardless of the truth behind the words. …

WOD – Tuesday October 25th, 2011

15 Rep Max Overhead Squat

10 minute AMRAP:
10 Wall Ball Shots 20/14lb
10 Toes-to-Bar
10 Box Jumps 24/20″

CrossFit Rise Bootcamp

Effective April 1st, 2012 the Bootcamp classes at CrossFit Rise are no longer offered. For those who redeemed your Bootcamp Groupon prior to April 1st, 2012, you will still have access to our 6a&7p classes M-F. Individuals looking to redeem your Bootcamp Groupon after April 1st, 2012 have the option …

WOD – Monday October 24th, 2011

Max L-Sit Hold

5 sets:
1 Power Clean 135/95lb
3 Hang Squat Clean 135/95lb
5 Push Jerk 135/95lb
200m Run
(Rest 2 minutes)

WOD – Sunday October 23rd, 2011

9am Yoga or Rest day

WOD – Saturday October 22nd, 2011

For Time:
50 Unbroken Double Unders
40 Med Ball Cleans to Wall Ball Shot 20/14lb
30 Toes-to-Bar
20 KB Swings 1.5/1pd
10 Wall Climbs

WOD – Friday October 21st, 2011

4 minutes of work followed by 2 minutes of Rest:
5 Back Squats, 200m Run, AMRAP Muscle Ups
5 Back Squats, 200m Run, AMRAP 15m Push Sled 90/50lb
5 Back Squats, 200m Run, AMRAP Handstand Push Ups
5 Back Squats, 200m Run, AMRAP Ball Slams 30/20lb

Core Supplementation

Taking supplements has become a necessity, for a variety of factors, for anyone looking to maximize their health and fitness. While there are thousands of different kinds of supplements manufactured by hundreds of companies, sticking to a select few core supplements made by reputable brands should be the primary focus. …

WOD – Thursday October 20th, 2011

16 minute AMRAP:
30 Seconds on, 30 Seconds off
Row for Calories
Knees-to-Elbows
Sit Ups
Push Ups

Nourishing Produce

Consuming wholesome, organic produce is imperative for anyone striving to achieve greater health and fitness. Unfortunately, purchasing organic produce from grocery stores, like Whole Foods, is beyond the means of some people’s budgets. An alternative, and in my opinion a better option altogether, is to grow your own produce. Growing …

WOD – Wednesday October 19th, 2011

For Time:
25 Double Unders
20 KB Cleans Right 1.5/1pd
12 Deadlifts 225/135lb
25 Double Unders
20 KB Cleans Left 1.5/1pd
9 Deadlifts 225/135lb
25 Double Unders
20 KB Cleans Right 1.5/1pd
6 Deadlifts 225/135lb
…

WOD – Tuesday October 18th, 2011

3 Rounds:
8 Power Cleans 135/95lb
20 Burpee Broad Jumps over a 45lb Plate

WOD – Monday October 17th, 2011

“Jackie”
1000m Row
50 Thrusters 45lb
30 Pull Ups

WOD – Sunday October 16th, 2011

9am Yoga or Rest Day

WOD – Saturday October 15th, 2011

“Grace”
30 Clean and Jerks 135/95lb

WOD – Friday October 14th, 2011

10 minute AMRAP:
5 Strict Pull Ups
7 Push Press at 65% of Body Weight
9 Knees-to-Elbows

WOD – Thursday October 13th, 2011

3 Rounds:
400m Run
30 Box Jumps 24/20″
30 Wall Ball Shots 20/14lb

WOD – Wednesday October 12th, 2011

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

WOD – Tuesday October 11th, 2011

For Time:
400m Run
9 Deadlifts 185/135lb
9 Overhead Walking Lunge with Plate
9 Push Up with Hand Release
400m Run
12 Deadlifts 185/135lb
12 Overhead Walking Lunge with Plate
12 Push Up with Hand Release
…

WOD – Monday October 10th, 2011

12 minute AMRAP:
3 Power Snatch 95/65lb
6 OHS 95/65lb
9 Behind the Neck Jerk 95/65lb
12 Back Squat 95/65lb

WOD – Sunday October 9th, 2011

9am Yoga or Rest Day

WOD – Saturday October 8th, 2011

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Sit Up

WOD – Friday October 7th, 2011

10 minute AMRAP:
10 Deadlifts 205/155lb
10 Russian KBS 1.5/1pd
200m Run

WOD – Thursday October 6th, 2011

4 Sets:
3 minute AMRAP
10 Back Squats 70-75% of 1RM
Max Rep Bupees with the remaining time
Rest 2 minutes
3 minute AMRAP
10 Push Press 70-75% of 1RM
Max Rep Ring Dips with the remaining time
Rest 2 minutes
…