WOD

WOD is "Workout of the Day."


  • 18NOV17 SFR

    CrossFit Rise Above – Strength for Runners

    Metcon (Time)

    * EMOM complete 4 burpees; with remaining time in each minute complete:

    30 Wall-Balls

    30 kB deadlifts (70/50)

    30 Push-ups

    30 goblet lunge steps(50/35)

    30 goblet squats

  • 18NOV17 AIR FORCE

    CrossFit Rise Above – CrossFit

    Metcon (Time)

    * EMOM complete 4 burpees; with remaining time in each minute complete:

    20 Thrusters (95#/65# Barbell for all movements)

    20 Sumo Deadlift High Pull

    20 Push Jerks

    20 Overhead Squat

    20 Front Squat

  • 17NOV17

    CrossFit Rise Above – CrossFit

    Weightlifting

    Deadlift (4 X 3)

    Warm up to a heavyish 3 rep, then perform 3 more sets of 3 at that weight

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15:

    10 Deadlifts (225/155)

    15 Calorie Row

    20 KB Swings(50/35)

  • 16NOV17

    CrossFit Rise Above – CrossFit

    Metcon (Time)

    800 Meter Run

    50 Thrusters (45 lbs)

    30 Pull-Ups

    800m run

  • 15NOV17

    CrossFit Rise Above – CrossFit

    Weightlifting

    Hang Clean (4 x 3 @75-80% 1rm)

    Yes… a clean is the same thing as a SQUAT clean!

    Back Squat (4 x 3 @75-80% 1 rm)

    Metcon

    Metcon (Time)

    3 rounds

    10 push press(95/65)

    20m front rack lunges

    30 doubles

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