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RFBC 9/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

400 m row

25 KB swings

15 pull-ups or ring rows

push press

5×3

in between each set complete 20 push-ups

WOD 9/16

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

5×5

3 second pause at the bottom of each rep

try to increase weight each set

15 min AMRAP: (AMRAP – Rounds and Reps)

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

10 power snatch (55/75)

5 burpee pull-ups

“Go With the Flo” Partner WOD 9/15

Rising CrossFit Ballantyne – CrossFit WOD

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20 min AMRAP: (AMRAP – Rounds and Reps)

teams of 2 (work/rest), divide it up however you want:

5-10-15-20-25-30-35….

T2B

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

burpee box jumps

WOD 9/14

Rising CrossFit Ballantyne – CrossFit WOD

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deadlift

5×3

touch and go

try to increase weight each set

Then 5×1

“Calm Before the Storm” (AMRAP – Rounds and Reps)

17 min AMRAP:

25 air squats

20 S2OH (55/75)(75/105)

15 push-ups

10 OHS

WOD 9/13

Rising CrossFit Ballantyne – CrossFit WOD

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Full Snatch 5×3

these reps do not have to be touch and go but must be completed within 30 seconds

RFBC 9/13

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

15 power cleans (75/105)(95/135) (goal here is moderately heavy weight)

600 m run

35 air squats

Partner row intervals (Time)

5 rounds each (work/rest)

300 m row sprint

When each person has rowed 5x,

the team of 2 must each complete 100 ab mat situps

WOD 9/12

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to establish a 1 RM hang squat clean

1-1-1-1-1-1

6 RFT: (Time)

12 T2B

12 DL (115/165)(135/195)

12 SDLHP (65/95)

RFBC 9/11

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Partner Met Con (Time)

For total time:

4 rounds each:

P1 completes the whole round then P 2 goes

12 calorie row

24 wall balls (14/20)

then:

3 rounds each:

8 bar facing burpees

12 S2OH (75/105)(95/135)

3 RFT: (Time)

10 bodyweight back squats (from the rack)

15 hanging knee raises or T2B

300 m run

WOD 9/11

Rising CrossFit Ballantyne – CrossFit WOD

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RFBC 9/10

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 RFT: (Time)

Partner work/rest

600 m run-500 m run-400m run-300 m run

15 min AMRAP: (Time)

15 KB swings

12 box jumps or step ups

9 burpees

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