Monthly Archives: March 2012

WOD – Saturday March 31st, 2012

CrossFit Rise is celebrating it’s 1 year anniversary tonight at Emmett’s Pub in Palatine starting at 6:30p. Please join us to celebrate this milestone!!! Jason Cockfield of High Endeavors will be taking body composition measurements today at 12p. Great opportunity to get a gauge on what’s going on inside the …

Nutrition Workshop Slides Update

For those that have been unable to attend the nutrition workshops over the past few weeks, the slides can be found below. Week 2: General Dietary Guidelines Week 3: The topic was Core Supplementation, which was a simplified version of the prior supplementation workshop held at CrossFit Rise. All of …

WOD – Friday March 30th, 2012

CrossFit Rise is celebrating it’s 1 year anniversary this Saturday at Emmett’s Pub in Palatine starting at 6:30p. Please join us to celebrate this milestone!!! Jason Cockfield of High Endeavors will be taking body composition measurements at 12p on Saturday. Great opportunity to get a gauge on what’s going on …

WOD – Thursday March 29th, 2012

CrossFit Rise is celebrating it’s 1 year anniversary this Saturday at Emmett’s Pub in Palatine starting at 6:30p. Please join us to celebrate this milestone!!! Jason Cockfield of High Endeavors will be taking body composition measurements at 12p on Saturday. Great opportunity to get a gauge on what’s going on …

WOD – Wednesday March 28th, 2012

CrossFit Rise is celebrating it’s 1 year anniversary this Saturday at Emmett’s Pub in Palatine starting at 6:30p. Please join us to celebrate this milestone!!! Jason Cockfield of High Endeavors will be taking body composition measurements at 12p on Saturday. Great opportunity to get a gauge on what’s going on …

WOD – Tuesday March 27th, 2012

CrossFit Rise is celebrating it’s 1 year anniversary this Saturday at Emmett’s Pub in Palatine starting at 6:30p. Please join us to celebrate this milestone!!! Skill Work: Rope Ascents Every 30 seconds Complete 3 Burpees and perform max rep Pull Ups.* The goal is to complete 100 total Pull Ups. …

WOD – Monday March 26th, 2012

“DT” Five rounds for time of: 12 Deadlift 155/105lb 9 Hang Power Clean 155/105lb 6 Push Jerk 155/105lb Post WOD: 50 Wall Ball Shots 20/14lb

WOD – Sunday March 25th, 2012

9am Yoga or Rest day

WOD – Saturday March 24th, 2012

For Time:
2000m Row
3000lb Ground to Overhead
4 X 30m Partner Push Sled
300 Double Unders
20 Partner Tire Flips
4 X 30m Farmers Carry (2 X 1.5/1pd)

WOD – Friday March 23rd, 2012

Max Rep Pull Ups

3 rounds for time of:
300 m Row
15 Overhead Squats 95/65lb
21 Box Jumps 24/20”

WOD – Thursday March 22nd, 2012

Make-Up Day

WOD – Wednesay March 21st, 2012

Back Squat 5-5-5 21 Hang Power Cleans 95/65lb 21 Sumo Deadlift High Pull 95/65lb Run 120m 15 Hang Power Cleans 15 Sumo Deadlift High Pull Run 120m 9 Hang Power Cleans 9 Sumo Deadlift High Pull

WOD – Tuesday March 20th, 2012

12 Minute AMRAP:
200m Run
4 Toes-to-Bar
8 Burpees
12 Russian KB Swings 1.5/1pd

WOD – Monday March 19th, 2012

Bulgarian Split Squat
5-5-5

Deadlift
3-3-3-3-3

5 minute AMRAP:
20m Sprint
10 Push Ups

WOD – Sunday March 18th, 2012

9am Yoga or Rest Day

WOD – Saturday March 17th, 2012

Partner WOD for time:
700m Run with partner
then
7 Rounds (One partner works while the other rests):
7 Wallball Shots 20/14lb
7 Burpees
7 KB Swings 1.5/1pd
7 Ring Dips
7 Slam Balls 30/20lb
7 Medball Cleans 20/14lb
7 Pull Ups
then
700m Run with Partner

WOD – Friday March 16th, 2012

Three rounds for time of:
300m Row
20 Wallball Shots 20/14lb*
10 Pull Ups

WOD – Thursday March 15th, 2012

Make-Up Day

WOD – Wednesday March 14th, 2012

“Helen”
Three rounds for time:
400m Run
21 KBS 1.5/1pd
12 Pull Ups

WOD – Tuesday March 13th, 2012

For time:
Run 800 meters
15 Hang Squat Snatch 75/55lb
Run 800 meters
15 Hang Squat Snatch 75/55lb
Run 800 meters
15 Hang Squat Snatch 75/55lb

WOD – Monday March 12th, 2012

Thruster
2-2-2-2-2-2

3 rounds for time of:
10 Deadlifts 225/155lb
50 Double Unders

WOD – Sunday March 11th, 2012

9am Yoga or Rest day

WOD – Saturday March 10th, 2012

Partner WOD
5 rounds for time of:
7 sets of the following sequence, followed by a 400m run (sub 500m Row):
Power Clean 95/65lb
Front Squat
Push Press
Back Squat
Push Press

WOD – Friday March 9th, 2012

Hang Squat Snatch
3-3-3-3-3

Partner Relay:
4X500m Sprint

Nutrition Workshop Series – Week 1 Slides

For those that were unable to attend this weeks nutrition workshop the slides can be found here. If you have any questions feel free to contact me. The next workshop will be held Tuesday, March 13th from 7-8 pm and will discuss General Nutritional Guidelines, or general ideas on foods …

WOD – Thursday March 8th, 2012

Open WOD 12.3/Make-Up Day

WOD – Wednesday March 7th, 2012

4 rounds for time of:
3 Turkish Get-Ups 1.5/1pd
5 Kettlebell Snatches – right arm 1.5/1pd
5 Kettlebell Overhead Squat – right arm 1.5/1pd
5 Kettlebell Snatches – left arm 1.5/1pd
5 Kettlebell Overhead Squat – left arm 1.5/1pd
25 Kettlebell Swings 1.5/1pd

WOD – Tuesday March 6th, 2012

Escalating Height Box Jump AMRAP:
1 minute Max Rep Box Jump 16/12”
1 minute Rest
1 minute Max Rep Box Jump 20/16”
1 minute Rest
1 minute Max Rep Box Jump 24/20”
…

WOD – Monday March 5th, 2012

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For Time:
30-20-10
Hang Power Clean 115/85lb
Wallball Shot 20/14lb

WOD – Sunday March 4th, 2012

9am Yoga or Rest Day

WOD – Saturday March 3rd, 2012

“Deck of Cards”

WOD – Friday March 2nd, 2012

3 Rounds:
10 Weighted Walking Lunges Right Arm 1/0.5pd
10 Weighted Walking Lunges Left Arm 1/0.5pd
Max Rep Pull Ups, any style
Post total time and reps.

3X30m Weighted Partner Push Sled

WOD – Thursday March 1st, 2012

Make-Up day/Open WOD 12.2

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