WOD

WOD is "Workout of the Day."


  • Running Bear

    CrossFit Rise Above – CrossFit

    Warm-up

    Strength

    Bench Press (work to a heavyish set of 5 reps)

    Metcon

    Running Bear (AMRAP – Rounds and Reps)

    16 Minute AMRAP

    400m Run

    8 Hang Squat Cleans (135/95)

    40m Bear Crawl
    100m Run = 1 Rep

    10m Bear Crawl= 1 Rep

  • 14

    CrossFit Rise Above – CrossFit

    Strength

    Overhead Squat (Find a heavy overhead squat.)

    Metcon

    Metcon (Time)

    5 Rounds :

    5 Muscle-Ups ( or Strict Pull-ups)

    10 DB Snatch (70/50)

    15/12 Cal Bike

    2 Minutes Rest

  • Burpee Sprint

    CrossFit Rise Above – CrossFit

    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 (AMRAP – Reps)

    In 20-minutes with a Partner:

    Row 200/160 calories

    then…

    Complete as many burpee box jump overs (box facing) as possible in the remainder of time.

    (Score total number of burpee box jump overs)

  • Veterans Day

    CrossFit Rise Above – CrossFit

    Three Wise Men Tribute (3 Rounds for reps)

    “Jeremy”

    Complete as many rounds and reps as possible in 4 minutes of:

    5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    10 Burpees Over the Barbell

    Rest 2 minutes, and then…

    “Ben”

    Complete as many rounds and reps as possible in 4 minutes of:

    10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

    20 Pull-Ups

    Rest 2 minutes, and then…

    “Beau”

    Complete as many rounds and reps as possible in 4 minutes of:

    15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

    30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
    To learn more about Three Wise Men Tribute click here

  • Operation Rise Above– VETERANS DAY WOD

    CrossFit Rise Above – CrossFit

    Metcon (Time)

    Phase One: Load Out

    Gear required- 2x Barbells, bumper plates, 1x sandbag, 1x KB

    Each team will have 2 barbells (men’s or women’s) and a plate load out

    using any combination of weights. Each team must lift a total of 30,000 lbs. using

    Deadlift, Shoulder Press, or Power Clean. (Example- 3 reps at 225 = 675 lbs.)

    2 athletes work at a time. Athletes not lifting will hold the

    Sandbag and KB while the barbells are moving. They may be set down while athletes switch positions.

    Phase Two: Insert

    Each team will row or run into operation area.

    Gear required- rower, 1x sandbag , 1x KB .

    Team will row or run a total of 5600 meters. Athletes may switch at any time. Sandbag and KB must be

    off the ground while rower in motion. If gear set down, rower must stop. Runners will do 400m loops

    one runner at a time while the others hold sandbag and KB off the ground

    Phase Three: AAO

    Gear required: 2x KB

    Two athletes will work at a time as two man fire team. Two will each execute 10 goblet squats 10

    Burpees, 400m run then pass off to next two to complete. Each two man team will do 5 full rounds

    of 10/10, 400m alternating rounds. 2nd team may begin KB work once other team starts running.

    Phase Five: Extract

    Gear required: sandbag

    Team will run 1200m together. Team must carry sandbag. May be switched out at any time. If sandbag

    is dropped or touches ground. Entire team must execute 10 burpees.

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