01/29/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

200m Row

10 V-Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Strength/Skill

SKILL

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

01/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

30′ Duck Walk

20 Groiners

10 High Box Step Ups

Weightlifting

Back Squat (10×3)

EMOM x 10 MINUTES

3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

30 Wall Ball (20/14)

30/25 Cal Bike

30 Box Jumps (24/20)

01/28/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

3 SETS (85%)

21-15-9

Cal Row

Ski

-Rest 2:00 b/t sets-

B. NC60

C. BIAS WORK

STRENGTH (85%)

ARMAP x 7 Minutes

MAX Clean and Jerks (135/95)

-Rest 3:00-

AMRAP x 5:00

Max Snatches (115/75)

-Rest 2:00-

AMRAP x 3:00

MAX Thrusters (95/65)

01/26/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

8min AMRAP

Partner 1- 100m run

Partner 2- 5 Push up to down dog/5 scap pull ups/5 air squats

Switch when partner 1 comes in from the run

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

Teams of 2…

AMRAP x 20 MINUTES

8 Pull-ups

8 Burpee Over Bar

8 Push Press (95/65)|(65/45)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. Score is total number of full rounds of the AMRAP.

COOL DOWN

8:00 Flow Stretching & Recovery

01/25/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A.CONDITIONING

5 – 6 SETS (EZ/50%)

1 min each…

Bike

Plank

Row

Step-up

Single Unders

Wall-sit

B. NC60

C. BIAS WORK:

CONDITIONING (85%+)

AMRAP x 12 MINUTES

72 Double unders

36 WB (24/20)

18 C2B

01/25/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 6

6 Good Mornings

6 Samson Lunges

6 Box Step Ups

6/6 Walking Single Leg RDL

Weightlifting

Deadlift (1X3)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

01/24/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

In 8:00 work through…

2 Rounds

40 Jumping Jacks

10 Barbell DL

30 Mountain Climbers

16 Elbow Punches

20 Alt V-ups

10 Barbell Back Squats

Then quickly through

7 Hang Muscle Cleans

7 Hang Power Cleans

5 Hang Power Clean + Back Rack Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run or 300m Row

10 Hang Power Cleans (155/105)|(135/95)

10 Back Squats

CORE FINISHER

NOT FOR TIME

30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.

01/23/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

4 Rounds (12:00)

20 KB Weighted Flutter Kicks

20 Mountain Climbers

20 Lunges

Metcon

Metcon (Time)

8 ROUNDS FOR QUALITY

2:00 Moderate Pace Bike*

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

1:00 Bar Hang / Quality Ring Rows**

*RPM should be same every round.

**Alternate the Bar Hang and Ring Row movements every round.

01/23/2019


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. CONDITIONING

10 SETS (85%+)

:30 on

:30 off

Cal Row

Burpees to 6″

DB Squats (50/35)

B. NC60

C. BIAS WORK:

CONDITIONING (85%)

3 ROUNDS

12 Muscle Ups

9 Deadlifts (155/105)

6 Hang Power Cleans

3 Shoulder to Overhead

-Rest as Needed-

3 ROUNDS

30 Power Snatches (75/55)

30 Box Jump Overs (24/20)