Monthly Archives: July 2012

WOD – Tuesday July 31st, 2012

20 Minute AMRAP:
400m Run
10 Hand Release Push Ups
15 Box Jumps 24/20”
20 Sit Ups

Post WOD Skill Work:
Muscle Up Progressions

WOD – Monday July 30th, 2012

Snatch Pull + Power Snatch + Squat Snatch
4 sets @ 70%
3 sets @ 75%

4 Rounds NOT for time of:
Max Effort Strict Pullups
Max Distance Handstand Walk or Max effort Shoulder Touches
Max Effort Unbroken Double Unders

WOD – Sunday July 29th, 2012

Yoga today at 11a. Open Gym – 12:30p-2:30p

WOD – Saturday July 28th, 2012

Partner WOD for total time:
3 Sets :
1-5 alternating burpee ladders (partner 1 does 1 rep, partner 2 does 1 rep, partner 1 does 2 reps, partner 2 does 2 reps etc…)
+
wall ball toss back and forth – 100 reps total
+
1 mile run – each athlete does 800 m – in 400 m intervals
(i.e. partner 1 1st 400, partner 2 2nd 400, partner 1 3rd 400, partner 2 last 400)

WOD – Friday July 27th, 2012

3X10 Back Squat

“Jack”
20 Minute AMRAP:
10 Push Press 115/85lb
10 KB Swings 1.5/1pd
10 Box jumps 24/20”

WOD – Thursday July 26th, 2012

Yoga this Sunday at 11a. CrossFit Rise Pool WOD Thursday 7/26 @ Recreation Park, in Arlington Heights -Class begins at 5:30pm (arrive a few minutes early to socialize) Bring: -shoes (for dry land warm-up and body weight exercises before swimming) -swim goggles -swimsuit (ladies, +shorts/spandex, we will be doing some …

WOD – Wednesday July 25th, 2012

Power clean + 2 Squat Clean:
2 sets @ 65%
3 sets @ 70%

4 rounds (80-85% of Squat Clean):
1 Squat Clean +3 Jerks
1 Squat Clean + 2 Jerks
1 Squat Clean + 1 Jerk
Rest 2 mins in between each round

WOD – Tuesday July 24th, 2012

Yoga this Sunday at 11a. Skill Developement: Rope Ascents – Wear beat up shoes!!! For Time: 30*-20*-10* Box Jumps 30/24” Goblet Squats 1.5/1pd *400m run following each set CF Endurance Strength and Conditioning 5 rounds: 500m Row 10 Pullups 20 Medball Situps

WOD – Monday July 23rd, 2012

Power snatch + 2 Squat Snatch:
2 sets @ 65%
3 sets @ 70%

For time:
50 Dips
100 Toes to Bar
*Dips and T2B can be broken up into any amount of sets or combinations.

WOD – Sunday July 22nd, 2012

Open Gym today from 12:30p-2:30p.

WOD – Saturday July 21st, 2012

Partner WOD:
For Time:
30 GHD Sit Ups
30 Deadlift – 185/135lb
30 Double Unders
30 OHS 95/65lb
30 Pull Ups
(one athete follows another for total time as score)

WOD – Friday July 20th, 2012

5 Sets every 90 Seconds (80-85% effort): Power Clean x 1 Front Squat x 1 Hang Power Clean x 1 For Time: 30 Push Press 135/95lb 60 Pull Ups *This can be done in any amount of sets and reps.

WOD – Thursday July 19th, 2012

Make up day. CF RISE S&C Program: For Time: 30-20-10 Wallballs Burpees Box jumps Post: 100 med ball situps (in the least amount of sets as possible) 100 banded good mornings 3 x 10 ring rows

WOD – Wednesday July 18th, 2012

“Kalsu”
Complete 5 burpees and perform max rep 135/95lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. There will be a 20 minute time cap.

WOD – Tuesday July 17th, 2012

5 Sets:
35 Double Unders
12 Slam Balls 30/20lb
250m Row @ 90%
(Rest 90 seconds)

Post WOD:
3 X 30 m Partner Push Sled – Push 15m High Side and 15m Low Side

WOD – Monday July 16th, 2012

Complete one 60m shuttle sprint every 30 seconds for 6 minutes.

For time:
7 Power Clean and Jerks 75-80% 1RM
5 Handstand Push Ups
6 Power Clean and Jerks 75-80% 1RM
10 Handstand Push Ups
5 Power Clean and Jerks 75-80% 1RM
15 Handstand Push Ups

WOD – Sunday July 15th, 2012

Yoga Sunday, July 15th at 11a.

WOD – Saturday July 14th, 2012

Yoga Sunday, July 15th at 11a. Partner WOD Complete the following workouts for total time: 3 sets: Partner 1 – 5 KB Snatch per arm Partner 2 – rests + 3 sets: Partner 1 – 5 KB Clean & Jerk per arm Partner 2 – rests + 4 sets: 1-5 …

WOD – Friday July 13th, 2012

Back Squat
3 x 3 @ 80%; rest 90 sec

Front Squat
3 x 3 @ 80%; rest 90 sec

Overhead Squat
3 x 3 @ 80%; rest 90 sec

WOD – Thursday July 12th, 2012

Yoga Sunday, July 15th at 11a. Make Up Day CFRise Endurance S&C Program 7 Minute AMRAP: 7 KB Swings 7 Burpees – 5 min break – 7 Minute AMRAP: 7 Wallballs 7 Tuck Jumps

WOD – Wednesday July 11th, 2012

Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee – 205/155lb
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees. The entire workout should take 8 minutes.

WOD – Tuesday July 10th, 2012

5 Sets:
250 m Row @ 90%
12 Burpees
35 Double Unders
(Rest 90 seconds)

WOD – Monday July 9th, 2012

1 Rep Max Height Box Jump

4 Rounds of:
400m Run
7 Overhead Squats, 65-70% of 1RM Snatch
7 Handstand Push Ups
7 Wallball Shots 20/14lb

WOD – Sunday July 8th, 2012

“The Deuce”
3 round AMRAP:
1 min Hang Power Snatch (1/2 Bodyweight)
1 min Hand Release Push ups
1 min Box Jumps (30″/24″)
1 min Toes to Bar
1 min Rest

For time (10 min time cap):

1000m Row
50 Wallballs (20lb/14lb)
25 Pull ups

WOD – Saturday July 7th, 2012

“The Deuce.” Weekend Schedule for the week of July 7th – July 8th: Saturday – “The Deuce.” No class will be offered. Come out to support all competitors as they attempt to post their Olympic total in the Snatch and Clean & Jerk. Sunday – “The Deuce.” No open gym. …

WOD – Friday July 6th, 2012

10 rounds:
5 Kettlebell Thrusters 1.5/1pd/hand
Sprint 40m
Rest 15 seconds between rounds

Post WOD:
Weighted Barbell Overhead Walking Lunges
3X10 per leg

WOD – Thursday July 5th, 2012

Bulgarian Split Squat 3X5

6 X 200m Row
(rest approximately 1 minute)

7 Minute AMRAP:
7 Pull Ups
7 Wallball Shots 20/14lb

WOD – Wednesday July 4th, 2012

Schedule for the week of July 2nd – July 8th: Today – No Class in observance of the July 4th Holiday Thursday – Regular Schedule Friday – Regular Schedule Saturday – “The Deuce.” No class will be offered. Come out to support all competitors as they attempt to post their …