WOD

WOD is "Workout of the Day."


  • Snatches

    CrossFit Rise Above – CrossFit

    Weightlifting

    Hang Snatch (1)

    Take 15 minutes and build to a heavy hang snatch.

    Metcon

    Metcon (Time)

    3 Rounds

    20 Dumbbell Snatch (50/35)

    10 Chest to Bar Pull-Ups

  • 12 Days of Fitmass

    CrossFit Rise Above – CrossFit

    ()

    Metcon (Time)

    BUY-IN: 100 doubles

    1st Day = 1 x run out front of gym past mural in back of gym

    2nd Day = 2 x push-ups

    3rd Day = 3 x Snatches 95/65

    4th Day = 4 x Pull-Ups

    5th Day = 5 x Russian KB swings, 70/50

    6th Day = 6 x BURPEES

    7th Day = 7 x thrusters , 95/65

    8th Day = 8 x Slam-Balls(30/20)

    9th Day = 9 x Lunges (each leg)

    10th Day = 10 x deadlifts, 185/135

    11th Day = 11 x box jumps (24″/18″)

    12th Day = 12 x Man-Makers 45/25
    Based off our original 12 days o christmas which was:

    1st Day = 1 x 30m meter sprint (Starting from Bottom of the hill, ending at the roll-up door)

    2nd Day = 2 x push-ups

    3rd Day = 3 x Snatches 95/65

    4th Day = 4 x Pull-Ups

    5th Day = 5 x KB swings, 45/35

    6th Day = 6 x BURPEES

    7th Day = 7 x push press, 95/65

    8th Day = 8 x Slam-Balls

    9th Day = 9 x Lunges (each leg)

    10th Day = 10 x deadlifts, 95/65

    11th Day = 11 x box jumps (24″/18″)

    12th Day = 12 x Man-Makers 45/25

  • Smash and Dash

    CrossFit Rise Above – CrossFit

    Strength

    Metcon (No Measure)

    3 Rounds

    10 Weighted Step-Ups

    10 Supine Ring Rows
    Switch off between setups and ring rows, scale these up or down as needed.

    Metcon

    Metcon (Time)

    With a Partner:

    Run 1 Mile

    80 Slam Balls

    Run 800m

    60 Slam Balls

    Run 400m

    40 Slam Balls
    Partners run together and then switch off between the slam balls.

  • Dubs

    CrossFit Rise Above – CrossFit

    TEACHING

    Double-Unders

    20 minutes of skill work by Mute Sports Equipment

    Metcon

    Metcon (Time)

    3 Rounds for Time:

    10 Deadlifts (275/185)

    50 Double Unders

  • Going the Distance

    CrossFit Rise Above – CrossFit

    Metcon

    Going the Distance (AMRAP – Rounds)

    Alternating EMOM 20 minutes

    1- 12/8 Calorie Row

    2- 10x10m Shuttle Run
    Try to get each round done within the 1 minute time clock. If you don’t get it done, take the next minute off, and then start back again on the next minute.

    Scale back the calories or run so that it can be done in about 30 seconds, leaving another 30 seconds for rest.

    Score the number of rounds that you complete.

    Accessory

    Metcon (Weight)

    3 Rounds

    30 Second Weighted Plank

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