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WOD 10/15

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to work up to a 2 RM hang squat clean

2-2-2-2-2-2

16 min AMRAP: (AMRAP – Rounds and Reps)

12 pull-ups

10 hang power cleans (75/105)(95/135)

8 alt. front rack lunges

*Every 2 mins stop and complete 10 wall balls (14/20) before resuming the AMRAP

**workout starts with 10 wall balls

WOD 10/14

Rising CrossFit Ballantyne – CrossFit WOD

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thrusters

3×3

2×2

2×1

15 min AMRAP: (AMRAP – Reps)

15 -12-9

T2B

front squats (65/95)(85/125)

bar facing burpees

Every time you complete a set of 15 of everything, 12 of everything and 9 of everything, that is one complete round.

Saturday Partner WOD 10/13

Rising CrossFit Ballantyne – CrossFit WOD

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Partner workout for total time: (Time)

work/rest, break up however you want)

100 windshield wipers (55/75)(75/105)

90 push-ups

80 wall balls (14/20)

70 S2OH

60 burpee box jumps (20/24)

finish with 800 m run together

WOD 10/12

Rising CrossFit Ballantyne – CrossFit WOD

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back squats with 3 second pause in the bottom

5×3

all sets at roughly 65-70-%

4 RFT: (Time)

500 m run

30 ab mat situps

25 KB goblet squats (1/1.5)(1.5/2)

WOD 10/11

Rising CrossFit Ballantyne – CrossFit WOD

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

3-6-9-12-15-18…etc…

(work/rest, split up the reps however you want)

calorie row

front rack stationary alt. lunge (55/75)(75/105)

OHS

at the conclusion of the 20 min AMRAP:

both partners have 12 collective minutes to establish a 2 RM OHS (from the rack)

RFBC 10/11

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Teams of two complete for total time: (Time)

5 Rounds each (work/rest)

glider down and back

then:

4 rounds each:

front rack lunge down and back (65/95)

then:

5 rounds each:

burpee broad jump down and back

then:

4 rounds each:

sprint down and back

front squats

5×3

increase weight each set

RFBC 10/10

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

300 m run

30 ab mat situps

400 m run

40 ab mat situps

500 m run

50 ab mat situps

600 m run

60 ab mat situps

12 min EMOM: (AMRAP – Rounds and Reps)

4 Rounds:

min 1: 20-25 wall balls

min 2: 20-25 KB swings

min 3: calorie row (12/15)

WOD 10/10

Rising CrossFit Ballantyne – CrossFit WOD

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deadlift

3 sets of 3

3 sets of 2

3 heavy singles

12 min AMRAP: (AMRAP – Rounds and Reps)

7 S2OH (85/125)(105/155)

9 burpees

11 deadlifts

*S2OH should be heavy….DL should be light

RFBC 10/9

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Prtner workout for total time: (Time)

work /rest, P1 completes a whole round then P2 goes….8 rounds total for time:

300 m row

10 lateral burpees over the rower

right into:

4 rounds each (work/rest)

15 DL (135/185)

10 push-ups

10 T2B or 10 hanging knee raises

10 min EMOM:

odd minutes: 10 DB thrusters (20/35)(35/50) (can use Dbs or KBs)

even minutes: 20 med ball cleans

WOD 10/9

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins on the clock:

every 30 seconds complete 2 squat cleans at 70%

(they do not need to be tng)

30-25-20-15 (Time)

T2B

box jumps (20/24)

med ball cleans (14/20)

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