02/12/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 8

10 Single Leg KB Romanian DL

5/5 Alt. KB Push Press

10 Dual KB Front Rack Alt. Lunges

25′ KB Cross Body Carry (R/L)

20 Dual KB Flutter Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Calorie Bike

25 Up-Downs

50 Kettlebell Swing (53/35)|(35/26)

75 Double Unders

FINISHER

UPPER BODY + POSTERIOR

3 SETS

10 DB Curls

10 DB Romanian DL

10 DB Floor Press

-Rest as Needed-

*Try to do all sets unbroken and rest only between sets.

02/11/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

3 Rounds

250m Row

10 PVC Pass Throughs

10 PVC OH Squats (hold pvc on palms)

10 KB Glutei Bridges

:20 Handstand Hold

3 sets of 5-8 tempo OHS on coaches call

Weightlifting

Overhead Squat (5×3)

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

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

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

30 Plate G2OH (35/25)|(25/15)

20 Alt. Plate Hold Lunges*

*Bear Hug Hold

02/11/2019


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

EMOM x 20 MINUTES (80%)

Min 1 – :30 Biking

Min 2 – :30 Rowing

B. NC60

C. BIAS WORK

STRENGTH/CONDITIONING (80%)

EMOM x 10 MINUTES

Min 1 – 2 Clean and Jerks (275+/ 185+)

Min 2 – 50′ HSW

-Rest 5:00-

EMOM x 10 MINUTES

Min 1 – 2 Snatches (205/125)

Min 2 – 5 MU

02/09/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

10min AMRAP

Partner 1 – 5 DL, 5 Hang Power Cleans, 5 Push Press

Partner 2 – Air Squats

Thruster Demo

Weightlifting

Thruster (1×10)

PARTNER STRENGTH

15:00 RUNNING CLOCK

Build to 10RM Thruster

*Work in Teams of 2. Score is the combined total weight for both successful lifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

Teams of 2…

AMRAP x 15 MINUTES

5 Strict Press (75/55)|(45/35)

10 Thrusters

15 Sit-ups

*Partner 1 completes one full round while Partner 2 rests.

02/08/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

AMRAP x 5

5 Plate G2OH

10 Air Squats

20 Mountain Climbers

6 Minute AMRAP

Odd: Row/Easy-Mod-Workout Pace

Even: Inchworms-Up Downs-Burpees

Metcon

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

3 SETS

10 Slow Pike-Ups on Rower

10 Push-ups (31X1)

-Rest as needed b/t sets-

02/08/2019


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

15 Minutes Run (EZ)

-Rest 5:00-

15 Minutes Run (EZ)

B. NC60

C. BIAS WORK:

CONDITIONING (85%+)

OPEN Workout 18.4

100 DU

20 OHS (115/75)

100 DU

12 MU

100 DU

20 DB Snatches

100 DU

12 BMU

02/07/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Game Time!

Metcon

Metcon (Time)

5 SETS

300m row

1:00 Plank

:30 Bar Hang

:30 Hollow Hold

10 L. Arm Russian KB Swing (53/35)|(35/26)

10 R. Arm Russian KB Swing

-Rest 1:00-

*For the static holds, accumulate as much time in the position during the allotted time but move on after the time has passed.

02/06/2019


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 Bike

Bar Facing Burpees

WB (30/20)

B. NC60

C. BIAS WORK:

CONDITIONING (85%)

AMRAP x 21 MINUTES

15 Box Jump Overs (24/20)

12 DL (155/105)

9 HPC

6 MU

02/06/2019


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

High Knees

Butt Kickers

Karaokes

Single Leg Hops Forward

Single Leg Hops Backward

Bunny Hops

Burpee Broad Jumps

Double Under Warm-Up

:20 Work/ :20 Rest

* Single Unders

* Backward Singles

*:10 Right Leg / :10 Left Leg singles

* Alternating Legs Singles

*2 Singles + 1 DU

*DU

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Muscle Snatch

5 Above Knee Power Snatch

5 Below Knee (mid shin) Power Snatch

Weightlifting

Power Snatch (1×5)

STRENGTH & SKILL

12:00 RUNNING CLOCK

Build to Moderate-Heavy Set of 5 Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Power Snatch (95/65)|(65/45)

*After every set perform 20 double unders

FINISHER

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-