12/11/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

10 Banded Squats

:30 Goblet Squat Hold

5 Cat/Cowls

5 Hip Circles each leg

Front Squat Demo

Weightlifting

Front Squat (5-3-1-1-1)

Front Squat

5-3-1-1-1

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon

Metcon (No Measure)

EMOM x 20 MINUTES

Minute 1 – 18/14 Calorie Row

Minute 2 – 15 DB Front Squats (50/35)|(35/20)

Minute 3 – 10 Up-Down + Box Jump Over

Minute 4 – Rest

12/10/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

10 Sets Every 2:00

3 Power Cleans + 3 Hang Power Cleans (185/125)

B. NC60

Goal is U/B S2O and smooth run.

Into 8th rounds

C. BIAS WORK

CONDITIONING (85%/tough)

40-30-20-10

Cal Row

Burpees Rower

-Rest 5:00-

5 Rounds

20/15 Cal Bike

20 Kettlebell Swings (70/53)

12/10/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM x 9min

Min 1- Running Unders or High Knee Under

Min 2- 1 TGU each arm

Min 3- 10 Push ups + :30 plank

Split Jerk Demo

Weightlifting

Split Jerk (5-3-1-1-1)

Split Jerk

5-3-1-1-1

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200m Run

8 Shoulder to OH (155/105)|(115

12/08/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8min AMRAP

10 DB/KB Stiff Leg DL

10 Alt. Samson Lunges (in place)

10 Mountain Climbers each leg

25′ Toy Soldier Kicks

25′ Stiff Legged Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

With Partner

AMRAP x 20 MINUTES

20 DB Power Cleans (50/35)|(35/20)

20 DB Lunges w/DB’s on shoulders

20 Sit-ups

PUMP SESH

3 SETS FOR MAX REPS

Hammer Curl

Floor Press

12/07/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

1:00 Bike

15 PVC Passes

:30 Handstand Hold or OH Plate Hold

20 Alt. V-ups

Metcon

Metcon (Time)

2 SETS

50/40 Calorie Bike

-Rest 3:00-

3 Rounds

15 Strict Press (75/55)|(55/45)

15 T2B

-Rest 3:00 between sets-

12/07/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

View Public Whiteboard

Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

EMOM x 12 MINUTES

2 Squat Snatches (185/125)

EMOM x 12 MINUTES

2 Squats Cleans (225/155)

B. NC60

Go at a hard pace on the bike.

Smooth on the strict presses and TTB.

C. BIAS WORK:

CONDITIONING

AMRAP x 12 MINUTES (85%+/hard)

5 Power Snatches (135/95)

10 Box Jump Overs (24/20)

12 WB (20/14)

12/06/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 9

10 Single Leg RDL’s w/light DB each leg

10 Alt. Step ups

:15 High Knees

:15 Butt Kickers

:30 Hard Pedal on Bike

DL Demo

Weightlifting

Deadlift (1×3)

Build to a 3RM Deadlift

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

12/05/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 Rounds on the 2:00…

1:00 Shuttle Run (short distance 20m)

4 Up Downs

4 Push Ups

4 Tuck Ups

Rest Remainder of 2:00

Rope Demo

Strength/Skill

SKILL

10:00 Rope Climb Review

Metcon

Metcon (Time)

FOR TIME

400m Run/Row or 25/23 cals Bike

40 WB G2OH

20 Burpees

400m Run/Row or 25/23 cals Bike

10 Rope Climbs

400m Run/Row or 25/23 cals Bike

20 Burpees

40 WB G2OH

400m Run/Row or 25/23 cals Bike

(20 Min Time Cap)

CORE FINISHER

Accumulate 5:00 in any Plank position