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WOD 10/21

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

3×10

try to increase weigh each set

3 RFT: (Time)

500 m run

50 DU

20 push press (55/75)(75/105)

Partner WOD 10/20

Rising CrossFit Ballantyne – CrossFit WOD

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Saturday Partner WOD (Time)

Each partner completes 10 rounds (work/rest format):

7 pull-ups (CTB for Rx+)

6 thrusters (65/95)(85/125)

5 bar facing burpees

4 power snatch

WOD 10/19

Rising CrossFit Ballantyne – CrossFit WOD

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deadlift

5×5

keeps these reps touch and go and try to increase weight each set

3 RFT: (Time)

20 back rack barbell step ups (alt leg every step) (35/45)(20/24)

20 thrusters

400 m run

RFBC 10/18

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Partner met con: (Time)

4 Rds each partner: (work/rest)

20 cal row sprint

40 air squats

Partner Press Met Con: (Time)

150 push press (65/95)

*every 2 minutes, both partners stop and complete 7 burpees before resuming

*only one person can work at a time….workout ends when the team has completed 150 reps

WOD 10/18

Rising CrossFit Ballantyne – CrossFit WOD

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20 min Partner AMRAP: (AMRAP – Rounds and Reps)

20 power snatch (55/75)

15 strict press

10 burpee box jumps (20/24)

10 bear complex

*work/rest, break up all the movements how you see fit

Full Snatch

Immediately following the AMRAP, both partners share 15 minutes to establish a 1 RM full snatch

RFBC 10/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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15 min AMRAP: (AMRAP – Rounds and Reps)

8 clean and jerks (55/75)(75/105)

12 T2B or hanging knee raises

16 ab mat situps

3 RFT: (Time)

400 m run

15 front squats (75/105)(95/135)

20 bar facing burpees

WOD 10/17

Rising CrossFit Ballantyne – CrossFit WOD

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Push Press

5×3

40 DUs in between each set

try to increase press weight each set

()

RFBC 10/16

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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14 min AMRAP: (AMRAP – Rounds and Reps)

200 m med ball carry (14/20)

20 wall balls

15 DL (bodyweight)

2K row time trial (Time)

You’re welcome JASON

WOD 10/16

Rising CrossFit Ballantyne – CrossFit WOD

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15 min EMOM:

5 rounds:

min 1: 7 back squats (65-70%)

min 2: calorie row (12/15)

min 3: 15 med ball cleans (14/20)

record back squat weight

RFBC 10/15

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

600 m row

60 air squats

500 m run

50 ab mat situps

400 m row

40 KB swings

300 m run

30 burpees

12 min EMOM: (AMRAP – Reps)

20 KB goblet squats (even minutes)

20 push-ups (odd minutes)

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