Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
s1: Sport – Deck of cards (Time)
Deck of cards in teams of 3-4
Spades = Clean and Jerks
Hearts = GHD situps
Clubs = Burpee pull ups
Diamonds = OH walking lunge 45/25
Joker = 1 mile run or 1600m Row
Jacks = 11 queens = 12 Kings = 13
Aces = 14 reps
RX+ 135/95, DB OH walk Lunge 2×30/2×20
RX 95/65
SP 75/45
Reps of each card are total number done by the team not each person
TIME CAP 50 min
LIFE
L1: Life – Deck of cards teams of 3-4 (Time)
Deck of cards teams of 3-4
Spades = Jumping lunges w/DB 10/5
Hearts = KB swings 35/26
Clubs = cal Assault bike
Diamonds = 4 for 1 mountain climbers
Joker = 1 mile run or 1600m row.
Jacks = 11 queens = 12 Kings = 13
Aces = 14 reps
Reps of each card are total number done by the team not each person
TIME CAP 50 min
6 week Challenge: 18lbs KB, non jumping lunges 2 for 1 mountain climbers
AUX-shoulder external rotation (No Measure)
3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target