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Partner WOD 1/17

Rising CrossFit Ballantyne – CrossFit WOD

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Partner work/rest(break up movements however you want) (Time)

50-40-30-20-10

thrusters (55/75)(75/105)

pull-ups or ring rows or push-ups

ball slams w/med ball (14/20)

As soon as you finish the metcon: (AMRAP – Reps)

Teams of 2 have 8 minutes to accumulate as many burpees as possible (work/rest format)

bootcamp 1/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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18 min AMRAP: (AMRAP – Rounds and Reps)

15 deadlifts (105/155)(125/185)

20 wall balls

10 burpees

10 calorie row

4 RFT: (Time)

8 man makers (plank row R, push-up, plank row L, hop feet in, squat clean, S2OH) (w/ DBs)

16 T2B or hanging knee raises

32 double unders or 64 single rope jumps

WOD 1/16

Rising CrossFit Ballantyne – CrossFit WOD

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back squat w/ 3 sec pause in the hole

Complete 5 sets of 3 reps

try to increase weight each set but keep the ascent from the bottom fast

for total time: (Time)

10-8-6-4-2

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

run to first island

lunge to second island

run back to gym

front squats

Bootcamp 1/16

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 RFT: (Time)

500 m row

15 lateral burpees over the rower

400 m run

25 KB swings

400 m row

15 lateral burpees over the rower

200 m run

25 KB swings

8 min EMOM: (AMRAP – Reps)

10 box step ups (20/24)(65/95)(85/125)

5 R then 5 L

Intro to Fitness 1/16

Rising CrossFit Ballantyne – Intro to Fitness

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12 min EMOM: (AMRAP – Reps)

even minutes: 15-20 wall balls

odd minutes: 8-10 burpees

3 RFT: (Time)

400 m row

20 thrusters (35/45)(65/95)

20 alt. DB snatches

Bootcamp 1/15

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Push Press

4×4

in between each set complete 20 push-ups

try to increase weight each time

14 minute AMRAP: (AMRAP – Rounds and Reps)

100 double unders

80 ab mat situps

60 wall balls

40 box jumps

Intro to fitness 1/14

Rising CrossFit Ballantyne – Intro to Fitness

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back squats 6×3

try to increase weight each set

3 RFT: (Time)

run 400 m

21 KB swings

15 calorie row

WOD 1/14

Rising CrossFit Ballantyne – CrossFit WOD

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Touch and go squat cleans

6×2

try to increase weight each set

12 min AMRAP: (AMRAP – Rounds and Reps)

10 T2B

15 med ball cleans

10 bar facing burpees

15 push press (65/95)

Bootcamp 1/14

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

500 m row

600 m run

30 burpees

front squats

5×5

increase weight each time 1

WOD 1/13

Rising CrossFit Ballantyne – CrossFit WOD

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Power snatch

3×3 touch and go

2×2 touch and go

3×1 singles

record your heaviest single

3 RFT: (Time)

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

25 box jumps (stack the plates)

15 burpees

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