Blog

RFBC 10/8

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

View Public Whiteboard

4 Rounds (5 min intervals) (AMRAP – Rounds and Reps)

*1 minute rest between rounds:

Top of each 5 minute round starts with a 400 m run…..then, in whatever time is remaining,

AMRAP of:***

20 bar facing burpees

15 S2OH (55/75)

20 front rack stationary alt. lunges

***Pick up where you left off after each round

(total time including rest is 24 minutes) (you will run 4x)

back squats

5 sets of 3 reps

try to increase weight each set

WOD 10/8

Rising CrossFit Ballantyne – CrossFit WOD

View Public Whiteboard

12 min EMOM:

odd minutes: 7 push press @ 65%

even minutes: 12-15 ring rows

record push press reps and weight

15 min AMRAP: (AMRAP – Rounds and Reps)

25 DU (or lateral hops over the bar for modification)

15 KB swings (1/1.5)(1.5/2)

10 power snatch (55/75)(75/105)

Saturday partner wod 10/6

Rising CrossFit Ballantyne – CrossFit WOD

View Public Whiteboard

Partner work/rest chipper for total time: (Time)

40 wall balls (9/10)(14/20)

40 power cleans (75/105)(95/135)

40 wall balls

40 bar facing burpees

40 wall balls

40 T2B

40 wall balls

40 front squats

40 wall balls

40 S2OH

RFBC 10/4

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

View Public Whiteboard

12 min EMOM: (AMRAP – Rounds and Reps)

odd minutes: 5-7 push press @ 70%

even minutes: 10 paraclete shoot thrus (front to back is one rep)

15 min AMRAP: (Time)

10 burpee pull-ups

20 thrusters (35/45)

200 m run

WOD 10/4

Rising CrossFit Ballantyne – CrossFit WOD

View Public Whiteboard

power cleans

6×3

(30 secs to complete all three reps….don’t have to be touch and go)

4 Rounds for total reps: (16 mins total time) (AMRAP – Reps)

30 seconds on/30 seconds off:

calorie row

front squats (55/75)(75/105)

pull-ups

wall balls (14/20)(9/10)

RFBC 10/3

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

View Public Whiteboard

7 rounds of: (AMRAP – Reps)

1 minute max calorie row

1 minute max box jumps

1 minute max KB goblet squats (1/1.5)

1 min rest

(total time is 28 minutes)

10 min parking lot run: (AMRAP – Reps)

sprint the straightaways, walk the turns

*how many total laps can you complete?

*coaches: take a piece of chalk and designate the stop/start for the walk by marking the ground…give about 5 yards before turn starts and 5 yards when turn ends

WOD 10/3

Rising CrossFit Ballantyne – CrossFit WOD

View Public Whiteboard

OHS

5×3

try to increase weight each set

For total time: (Time)

30-24-18-12-6

stationary alt. front rack lung(75/105)

15-12-9-6-3

push press (75/105)

RFBC 10/2

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

View Public Whiteboard

Partner Workout: (Time)

For total time:

3 rounds of: (work/rest, break up how you want)

40 wall balls (14/20)

40 KB swings (1/1.5)

40 burpees

then right into,

3 Rounds of:

30 DL (125/175)

30 calorie row

30 med ball cleans

12 min EMOM: (AMRAP – Reps)

odd minutes: 5-7 front squats from the ground @ 60%

even minutes: gliders across the floor and back

RFBC 10/1

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

View Public Whiteboard

4 RFT: (Time)

300 m row

20 back squats (75/105)

10 lateral burpees over the bar

for total time: (Time)

600 m run

25 push-ups

500 m run

25 KB swings

400 m run

25 KB goblet squats

300 m run

25 ring rows

WOD 10/1/18

Rising CrossFit Ballantyne – CrossFit WOD

View Public Whiteboard

Happy Five Year Anniversary Rising!

Complete 5 sets of the following complex, trying to increase weight each set:

1 squat clean

1 hang squat clean

1 front squat

1 thruster

for total time: (Time)

75 air squats

65 S2OH (65/95)

55 T2B

45 back squats

35 push-ups

25 bar facing burpees

Page 3 of 2112345...1020...Last »