WOD

WOD is "Workout of the Day."


  • Hero Saturday

    CrossFit Rise Above – CrossFit

    Metcon

    White (Time)

    5 Rounds for time of:

    3 Rope Climbs, 15′

    10 Toes-To-Bar

    21 Walking Lunge Steps (45# plate overhead)

    400m run
    In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
    To learn more about White click here

  • Love Language

    CrossFit Rise Above – CrossFit

    Metcon (Time)

    With a Partner:

    20 Rounds:

    100m Row

    3 Man Makers (50/35)
    In this workout you will get equal amounts work and rest, so push it hard while you are working.

    1 partner starts on the rower for 100 meters and then jumps off and does their 3 man makers. Once they are done with man makers, the other partner starts their round.

    The man maker is 1 push up, 2 rows, a squat clean, and thruster.

  • Planet Fitness

    CrossFit Rise Above – CrossFit

    Metcon (Weight)

    20 Minute EMOM

    1- 20m Sled Drag

    2- 12 DB Strict Press

    3- 16 Heavy Russian KB Swings

    4- Pull-Up Challenge Reps (6, 5, 5, 4, 3)
    Choose a weight that you can manage the prescribed reps unbroken on every round. To score today’s workout add the total weight from your heaviest round for the drag, combined weight of both dumbbells on the press, the kettlebell, and any extra weight added to the pull-ups.

    Metcon (No Measure)

    3 Sets

    15 DB Skull Crushers

    30 Second RKC Plank

  • Nancy

    CrossFit Rise Above – CrossFit

    Warm-up

    Crossover Symmetry (No Measure)

    8 Reps:

    Row

    Reverse Fly

    Pull Down

    90/90

    Scaption

    Incline Plus

    Victory

    Pull Up Challenge (AMRAP – Reps)

    Log total number of reps performed for the day. Mark Rx if you do them as prescribed sets and reps (regardless if you use a band or other assistance).

    Metcon

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

  • Killer Bee

    CrossFit Rise Above – CrossFit

    Warm-up

    Crossover Primer (No Measure)

    2-3 Minutes Run/Bike/Row

    30 Second Samson Stretch (R/L)

    30 Second Spiderman

    30 Second Down Dog

    10 Air Squats

    Crossover Symmetry Activation

    Pull Up Challenge (AMRAP – Reps)

    Log total number of reps performed for the day. Mark Rx if you do them as prescribed sets and reps (regardless if you use a band or other assistance).
    Day 8….21 Reps

    Strength

    3: Bench Press (10 Reps)

    Metcon

    Killer Bee (AMRAP – Reps)

    9 Minute AMRAP

    3 Power Cleans (135/95)

    3 Burpees Over Bar

    6 Power Cleans (135/95)

    6 Burpees Over Bar

    9 Power Cleans (135/95)

    9 Burpees Over Bar

    And so on…

Page 1 of 40412345»102030...Last »