Monthly Archives: May 2012

WOD – Thursday May 31st, 2012

Make-Up Day

WOD – Wednesday May 30th, 2012

6 sets for largest rest time:
2 Power Clean 135/95lb
2 Push Jerk 135/95lb
2 Squat Clean 135/95lb
Run 200m
(Clock is set for 6 intervals of 2 min 30 sec countdown; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, whats left after the run is your rest and your score for round 1…repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

WOD – Tuesday May 29th, 2012

3 position Squat Snatch (High Hang, Above Knee, Below knee):
3×3 @ 65% of 1RM
3×3 @ 70% of 1RM

4 Rounds for time:
5 Wall Walks
10 Russian KB Swings 1.5pd (for men & women)
20 Wall Ball Shots 20/14lb

WOD – Monday May 28th, 2012

“Daniel”
50 Pull Ups
400m Run
21 Thrusters 95/65lb
800m Run
21 Thrusters 95/65lb
400m Run
50 Pull Ups

WOD – Sunday May 27th, 2012

Rest Day

WOD – Saturday May 26th, 2012

For Time:
21 Partner Deadlift 405/285lb
400m Run
15 Partner DeadLift 405/285lb
400m Run
9 Partner Deadlift 405/285lb
400m Run

WOD – Friday May 25th, 2012

Shoulder Press
5-5-5

4 sets for total time:
15 Toes-to-Bar
10 Burpees
15 Box Jumps 24/20”
30 Double Unders
(Rest 1 minute)

WOD – Thursday May 24th, 2012

Make-Up Day

WOD – Wednesday May 23rd, 2012

3 Position Power Cleans (High Hang, Above Knee, Below Knee):
4×3 @ 65-70%
4×3 @ 75-80%

8 Minute AMRAP:
5 KB Snatch Left Arm 1.5/1pd
5 KB Snatch Right Arm 1.5/1pd
10 Box Jump 30/24”

WOD – Tuesday May 22nd, 2012

Low Bar Back Squat
5-5-5

10 Minute AMRAP:

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Post WOD:
1000m Row

WOD – Monday May 21st, 2012

For time:
800m Run
50 KB Swings 1.5/1pd
40 Double Unders
30 Chest to Bar Pull Ups
20 Hand Release Push Ups
10 Overhead Squats 135/95lb
800m Run

Post WOD:

Sled Push
3 X 30m (15m High Side/15m Low Side = 30m)

WOD – Sunday May 20th, 2012

Rest day

WOD – Saturday May 19th, 2012

Partner WOD

For time:
Run 400 meters*
21 Thruster 95/65lb**
21 Pull Ups**
Run 400 meters
15 Thruster 95/65lb
15 Pull Ups
Run 400 meters
9 Thruster 95/65lb
9 Pull Ups
*One partner will complete the 400m run, tag their partner and then Partner 2 completes the 400m run.
**One partner will complete set amount of reps while the other rests, ie… Partner 1 will complete 21 Thrusters then Partner 2 can begin.

WOD – Friday May 18th, 2012

Push Jerk
3-3-3-3-3

10 Minute AMRAP:
120m Run
10 Sumo Deadlift High Pull 115/85lb
15 Ball Slams 30/20lb

WOD – Thursday May 17th, 2012

Make-Up day

WOD – Wednesday May 16th, 2012

Deadlifts
5-5-5

3 sets:
10 KB Swings 1.5/1pd
15 Wall Balls 20/14lb
15 Ring Push Ups
Row 200 m
(Rest 2 minutes)

WOD – Tuesday May 15th, 2012

6 Rounds of:
3 Minute AMRAP with 1 minute of rest between rounds
3 Power Clean 135/95lb
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6

WOD – Monday May 14th, 2012

Overhead Squat
5-5-5

3 Rounds for time:
7 Hang Squat Snatch 115/75lb
9 Burpee Bar Jumps
30 UNBROKEN Double Unders

WOD – Sunday May 13th, 2012

Introducing CF Whiteboard! Check out the CF Whiteboard widget next to the title of this blog post (and the last few days’ posts). Enter your results for the Workout Of The Day and CrossFit Endurance! Athletes who track their results here will also get a profile on the Rise’s new …

WOD – Saturday May 12th, 2012

Introducing CF Whiteboard! Check out the CF Whiteboard widget next to the title of this blog post (and the last few days’ posts). Enter your results for the Workout Of The Day and CrossFit Endurance! Athletes who track their results here will also get a profile on the Rise’s new …

WOD – Friday May 11th, 2012

Reebok CrossFit Regional WOD #4

For time: (22 minute time cap)
50 Back Squats 135/95lb
40 Pull-ups
30 Shoulder-to-Overhead 135/95lb
50 Front Squats 85/65lb
40 Pull-ups
30 Shoulder-to-Overhead 85/65lb
50 Overhead Squats 65/45lb
40 Pull-ups
30 Shoulder-to-Overhead 65/45lb

WOD – Thursday May 10th, 2012

Make-Up Day

WOD – Wednesday May 9th, 2012

6 sets:
30 sec AMRAP Clean and Jerk 135/95lb
30 sec AMRAP Box Jumps 24/20”
30 sec AMRAP KBS 1.5/1pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
(Rest 2 minutes)

WOD – Tuesday May 8th, 2012

Skill WOD:
3 Rounds: (not for time)
1 Rope Ascent*
10 Ring Rows
10 Wall Balls 20/14lb
*(Sub 5 strict pull ups for 1 rope ascent.)

Front Squats
5-5-5

Push Press
8-8-8

WOD – Monday May 7th, 2012

Clean Grip Shrugs
8-8-8

Clean Grip High Pulls
8-8-8

7 Minute AMRAP:
5 Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows

WOD – Sunday May 6th, 2012

Open Gym Sunday, May 6th from 12:30p-2:30p Open Gym from 12:30p-2:30p

WOD – Saturday May 5th, 2012

Happy Birthday, Hayley! One of these days I’m going to get a photo of you when you’re not paying attention! Open Gym Sunday, May 6th from 12:30p-2:30p Partner WOD “Deck of Cards” Hearts – Wallballs 20/14lb Diamonds – Ring Rows Spades – Kettlebell Swings 1.5/1pd Clubs – Hand Release Push …

WOD – Friday May 4th, 2012

Shoulder Press
8-8-8

2012 Reebok CrossFit Regional WOD #2

For Time: (17 minute Cap)
2000m Row
50 Pistols (alternating legs)
30 Hang Power Cleans 225/135lb

WOD – Thursday May 3rd, 2012

Make-Up Day

WOD – Wednesday May 2nd, 2012

Power Clean
5-5-5

As many rounds in 12 minutes of:
1 Power Snatch 75-80% 1RM
12 Burpees

WOD – Tuesday May 1st, 2012

Box Squat
10-10-10

For Time:
50 Double Unders
5 Thrusters 95/65lb
40 Double Unders
10 Thrusters 95/65lb
30 Double Unders
15 Thrusters 95/65lb
20 Double Unders
20 Thrusters 95/65lb
10 Double Unders
25 Thrusters 95/65lb

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