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Wod 9/30

Rising CrossFit Ballantyne – CrossFit WOD

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Thrusters

6×2

Try to increase weight each set

3 RFT (Time)

500 m run

20 SDLHP (55/75)(75/105)

35 DU

15 burpees

WOD 9/29

Rising CrossFit Ballantyne – CrossFit WOD

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Partner WOD: (Time)

7 rounds each partner:

P1 completes a full round and then P2 goes:

10 pull-ups (CTB for Rx+)

8 S2OH (55/75)(75/105)

6 front squats

At the conclusion of the 14 rounds, the team of 2 completes an 800.

WOD 9/28

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

3×12

try to keep each set @ 60-65%

13 min AMRAP: (AMRAP – Rounds and Reps)

25 DU

20 ab mat situps

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

10 burpees

RFBC 9/27

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

45 air squats

35 ab mat situps

25 med ball cleans

15 burpee length of mat jumps

Partner intervals (Time)

3 RFT:

P1 row 400/P2 rest

P2 row 400/P1 rest

P1 run 300/P2 rest

P2 run 300/P1 rest

WOD 9/27

Rising CrossFit Ballantyne – CrossFit WOD

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Teams of 2: 22 minute AMRAP (AMRAP – Rounds and Reps)

work/rest, break up however you would like:

20 hang squat cleans (75/105)(95/135)

16 bar facing burpees

30 dead hang from bar (both partners must do this, simultaneous 30 sec hang)

at the conclusion of the AMRAP:

both partners have a total of 12 mins to find a 1 RM deadlift

RFBC 9/26

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 RFT: (Time)

1K row

50 KB swings

40 wall balls

400 m run

12 mins: (Time)

4 rounds:

min one: gliders down and back

min two: 10 parallette shoot thrus

min three: 8-10 strict pull-ups or ring rows

WOD 9/26

Rising CrossFit Ballantyne – CrossFit WOD

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Full snatch EMOM

12 mins: every 30 seconds complete one full snatch at the following weights:

mins:

0-3 70%

mins 3-6: 75%

mins 6-9: 80%

mins 9-12: 85%

record your best 6 reps

20-18-16-14-12-10 (Time)

box jumps (20/24)

pull-ups

wall balls (14/20)

RFBC 9/25

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 min drills: (AMRAP – Reps)

3 rounds:

min 0-2—400 m run

min 2-4—25 burpees

mins 4-6–50 ab mat situps

4 RFT: (Time)

20 thrusters (35/45)

20 back rack stationary lunges (35/45)

10 burpee pull-ups

WOD 9/25

Rising CrossFit Ballantyne – CrossFit WOD

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5×3 front squats

3 second pause in the bottom of each squat

4 RFT: (Time)

15 DL (125/185)(155/225)

15 T2B

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

WOD 9/24

Rising CrossFit Ballantyne – CrossFit WOD

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15 mins to establish 1 RM Clean and Jerk

1-1-1-1-1-1-1-1

10-9-8-7-6-5-4-3-2-1 (Time)

clean and jerk (75/105)(95/135)

push-ups

front squats

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