DAILY WOD

CrossFit & Bootcamp Programming | Week of May 21st, 2018

Monday  A. Warm-up 2:00 row/AB/DU practice, then…   10 lying hamstring stretch 10 crossbody kicks 10 scorpions 10 lying v-sit stretch 10 bootleggers 10 heel to toe rocks   Squat Prep Quick discussion on finer points of a great back squat   10 squat therapy against...

CrossFit & Bootcamp Programming | Week of May 14th, 2018

Week 6 It’s deload week! Enjoy the reduced volume and reps and get ready for big lifts next week!   Monday  Warm-up   Dynamic warm-up: High knees Butt Kickers High Skips Spiderman Lunges Potato Pickers Broad Jumps 2x   2 rounds with a light KB/DB: 5 single arm DB/KB...

CrossFit & Bootcamp Programming | Week of May 7th, 2018

Monday  Warm-up 400m Run/500m row/2:00 DU practice   3 rounds, for quality NOT load: 10 KB/DB Cossack squats/side 5 single arm KB/DB power snatch/side 5 single arm KB/DB OHS/side   Workout Backsquat E4M for 12:00 (3 sets) 8 @ 80% 10 @ 75% 12+ @ 70% *Max of 20 reps....

CrossFit & Bootcamp Programming / Week of April 29th, 2018

Monday Warm-up   Tabata 1-4: SU 5-8: DU Practice   2 rounds: 10 scap pullup 10 kip swing   3 rounds: 3-3-3 T2B drill   With empty barbell, as a class, building mechanics for S20: 10 strict press 10 push press 10 push jerk   Workout   2 rounds: 8 minute AMRAP: 400m...

Y’all, we’re doing it…..

We miss our old programming. We miss having a strength segment AND a conditioning segment multiple times a week. At the conclusion of The Open, we will take one deload week and then we will begin the old Rise Athletics programming which worked so well for us for so...

CrossFit Programming | Sunday, January 14th, 2018 | Rise Athletics

Death by calories (rower, AB, JR) min 1- 1 cal, 5 DU/10 singles min 2- 2 cals, 10 DU/20 singles min 3- 3 cals , 15 DU/30 singles etc. *Go until calories can no longer be completed for minute you are on. Once you are capped, complete AMRAP of 5 push ups, 10 kb swings,...

CrossFit Group Class Programming I Wednesday, Nov. 22 I Rise Athletics

Warm-up 3:00 Row/ AD / DUs then, walk through movement by movement as a group demoing and finding mod options for everyone on the fly. Use an empty BB on BB movements. 5 DL 5 PC 5 S2O 5 T2B 5 push-ups 5 OH plate lunge/leg 5 kbs 5 Wall balls 5 abmat sit-ups 5 DU 5...