Category Archives: WOD

WOD – Thursday May 23rd, 2013

Weekly Announcements: 1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 28th. WOD Make Up Day CFRise Endurance S&C One round every 3 minutes for 18 minutes: …

WOD – Wednesday May 22nd, 2013

Weekly Announcements: 1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 28th. WOD Strength: 3X2 Front Squat at 90% Conditioning: For Time: 50 Wallballs 50 Toes-to-Bar *partition …

WOD – Tuesday May 21st, 2013

Weekly Announcements: 1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a. 2. High Speed Treadmill Sign Up Sheet for today. WOD Reebok CrossFit Individual Regional WOD 13.2 & 13.3 7 minutes to complete heaviest 3 rep Overhead …

WOD – Monday May 20th, 2013

Weekly Announcements: 1. Regular class schedule for Memorial weekend. Monday, May 27th – Memorial Day Holiday, hours will be limited to 9a and 10a. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st. WOD Strength: 1. 2X3 Snatch at 75% 2X2 Snatch at 80% 2. 3X5 Snatch Pull …

WOD – Saturday May 18th, 2013

Weekly Announcements: 1. No Oly Class today at 9a. You’re are welcome to lift, but no Oly coaches will be present. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st. WOD Partner 100’s (2011 Regional WOD 11.4 – Individual) For time: 100 Pull Ups 100 KB Swings 100 …

WOD – Friday May 17th, 2013

Weekly Announcements: 1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st. WOD Strength: 5X2 Back Squat @ 70% Conditioning: “Gwen” 15-12-9 Clean & Jerk *Touch and go at …

WOD – Thursday May 16th, 2013

Weekly Announcements: 1. No Oly Class this Saturday at 9a. You’re are welcome to lift, but no Oly coaches will be present. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st. WOD Make Up Day CFRise Endurance S&C Tabata: 20s work/10s rest Complete 8 rounds of each exercise …

WOD – Wednesday May 15th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, May 21st. WOD Strength: 5X1 Front Squat @ 90% Conditioning: 5 sets for total time of: 200m Run 20 Front Rack Lunges 95/65lb Toes-to-Bar rest 90 seconds CF Skills Double Unders

WOD – Tuesday May 14th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for today. WOD Skill: Muscle Up Progressions Conditioning: 4 rounds for time: 7 Muscle Ups 400m Run alternate workout 4 rounds for time: 10 Ring Dips 10 Pull Ups 10 Ring Rows 400m Run CFRise Endurance S&C 20 minute AMRAP: 5 …

WOD – Monday May 13th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, May 14th. WOD Strength: 1 Power Snatch + 2 Snatch Push Press + 2 Overhead Squat 1 set at 70% (of PS) 2 sets at 75% 2 sets at 80% Conditioning: 10 Minute AMRAP: 10 Hang Power Snatch 75/55lb …

WOD – Sunday May 12th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, May 14th. WOD Open Gym 12:30p – 2:30p

WOD – Saturday May 11th, 2013

Weekly Announcements: 1. Join us tonight at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. 2. Air Guitar Potluck Sign Up 3. High Speed …

WOD – Friday May 10th, 2013

Weekly Announcements: 1. Join us this Saturday at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. Entries for the air guitar competition will be …

WOD – Thursday May 9th, 2013

Weekly Announcements: 1. Join us this Saturday at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. Entries for the air guitar competition will be …

WOD – Wednesday May 8th, 2013

Weekly Announcements: 1. Join us this Saturday at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. Entries for the air guitar competition will be …

WOD – Tuesday May 7th, 2013

Weekly Announcements: 1. Join us this Saturday at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. Entries for the air guitar competition will be …

WOD – Monday May 6th, 2013

Weekly Announcements: 1. Join us this Saturday at 6p for an air guitar competition, karaoke and dancing! This is an event for the whole family featuring activities, prizes and libations. We’re doing a potluck-style appetizer bar, and remember, not everyone eats Paleo. Entries for the air guitar competition will be …

WOD – Sunday May 5th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, May 7th. WOD Open Gym today from 12:30-2:30p

WOD – Saturday May 4th, 2013

Weekly Announcements: 1. VDL Grass Fed delivery today at 11a. 2. High Speed Treadmill Sign Up Sheet for Tuesday, May 7th. WOD 1/2 “Murph” For Time: 800m Run 50 Pull Ups 100 Push Ups 150 Squats 800m Run *partition the Pull Ups/Push Ups/Squats however you like.

WOD – Friday May 3rd, 2013

Weekly Announcements: 1. VDL Grass Fed is making a delivery to CrossFit Rise Saturday, May 4th at 11a. Below are items that you can purchase from VDL Grass Fed. Sign up for you desired items on the whiteboard at the gym. Mixed share of beef is 10-15 lbs, consists of …

WOD – Thursday May 2nd, 2013

Weekly Announcements: 1. VDL Grass Fed is making a delivery to CrossFit Rise Saturday, May 4th at 11a. Below are items that you can purchase from VDL Grass Fed. Sign up for you desired items on the whiteboard at the gym. Mixed share of beef is 10-15 lbs, consists of …

WOD – Wednesday May 1st, 2013

Weekly Announcements: 1. VDL Grass Fed is making a delivery to CrossFit Rise Saturday, May 4th at 11a. Below are items that you can purchase from VDL Grass Fed. Sign up for you desired items on the whiteboard at the gym. Mixed share of beef is 10-15 lbs, consists of …

WOD – Tuesday April 30th, 2013

Weekly Announcements: 1. VDL Grass Fed is making a delivery to CrossFit Rise Saturday, May 4th at 11a. Below are items that you can purchase from VDL Grass Fed. Sign up for you desired items on the whiteboard at the gym. Mixed share of beef is 10-15 lbs, consists of …

WOD – Monday April 29th, 2013

Weekly Announcements: 1. VDL Grass Fed is making a delivery to CrossFit Rise Saturday, May 4th at 11a. Below are items that you can purchase from VDL Grass Fed. Sign up for you desired items on the whiteboard at the gym. Mixed share of beef is 10-15 lbs, consists of …

WOD – Sunday April 28th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 30th. WOD Open Gym today from 12:30p – 2:30p

WOD – Saturday April 27th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 30th. WOD Partner WOD For time: 100 Ring Dips 100 Overhead Walking Lunges with plate 45/25lb 100 Sit Ups 100 Hand Release Push Ups *Only 1 partner working at a time. **Partition the work equally.

WOD – Friday April 26th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 30th. WOD Strength: 2X5 Back Squat @ 70% of 1RM Conditioning: 10 Rounds for time: 7 Ball Slams 30/20lb 5 Toes To Bar

WOD – Thursday April 25th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 30th. WOD Make Up Day CF Rise Endurance S&C 800 m run Then: 10 rounds: 3 Overhead Squats (95/65lb) 6 Bar Jump Burpees 9 Medball Situps Then: 800 m run

WOD – Wednesday April 24th, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 30th. WOD Strength: 3X5 Front Squat @ 80% of 1RM Conditioning: “Death by Pull Up” 1 pull up minute 1, 2 pull ups minute 2, 3 pull ups minute 3 etc… Continue until the number of pull ups …

WOD – Tuesday April 23rd, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for today. WOD Every minute on the minute for 20 minutes: Odd – 10 KB Swings 1.5/1 pood Even – 20 Double Unders + Every minute on the minute for 20 minutes: Odd – 30 seconds Row for Calories Even – …

WOD – Monday April 22nd, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 23rd. WOD Strength: 3 Power Snatch + 3 Snatch Push Press + 3 Overhead Squat 3 sets at 70% (of 1RM PS) 2 sets at 75% (of 1RM PS) Conditioning: For time: 400m Run then 12-9-6-3 Thruster 95/65lb …

WOD – Sunday April 21st, 2013

Weekly Announcements: 1. High Speed Treadmill Sign Up Sheet for Tuesday, April 23rd. WOD Open Gym today from 12:30p – 2:30p

WOD – Saturday April 20th, 2013

Weekly Announcements: 1. No Classes will be held today due to the Illinois State Weightlifting Championships. Open Gym will be held Sunday, April 21st from 12:30p – 2:30p 2. High Speed Treadmill Sign Up Sheet for Tuesday, April 23rd.

WOD – Friday April 19th, 2013

Weekly Announcements: 1. No Classes will be held this Saturday, April 20th due to the Illinois State Weightlifting Championships. Open Gym will be held Sunday, April 21st from 12:30p – 2:30p 2. High Speed Treadmill Sign Up Sheet for Tuesday, April 23rd. WOD Strength: 2X5 Back Squat @ 70% Conditioning: …

WOD – Thursday April 18th, 2013

Weekly Announcements: 1. No Classes will be held this Saturday, April 20th due to the Illinois State Weightlifting Championships. Open Gym will be held Sunday, April 21st from 12:30p – 2:30p 2. Requesting volunteers for set up on Friday and event operations on Saturday. Please email jessica@crossfitrise.com the day(s)/time(s) you’re …