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WOD 9/10

Rising CrossFit Ballantyne – CrossFit WOD

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back squat 6×3

try to increase weight each set

4 RFT: (Time)

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

15 pull-ups (CTB for Rx+)

20 ab mat situps

15 hang power cleans (55/75)(75/105)

WOD 9/9

Rising CrossFit Ballantyne – CrossFit WOD

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deadllift

6×3

touch and go

try to increase weight each set

3 RFT: (Time)

20 calorie row*

25 box jumps (20/24)

20 push press (65/95)

300 m run (around parking lot)

*can start this wod wherever you want and then follow it through

Saturday 9/8 Partner WOD

Rising CrossFit Ballantyne – CrossFit WOD

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Teams of 2 for total time: (Time)

Runs are together/break up reps however you would like: (work/rest)

20 bar facing burpees

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

400 m run (together)

30 bar facing burpees

30 clean and jerks

500 m run (together)

40 bar facing burpees

40 SDLHP

600 m run (together)

cash out: 100 push-ups (work/rest)

WOD 9/7

Rising CrossFit Ballantyne – CrossFit WOD

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push jerk

5×5

try to increase weight each set

15 min AMRAP: (AMRAP – Rounds and Reps)

30 DU

10 S2OH (65/95)(85/125)

10 front squats

20 ab mat situps

RFBC 9/6

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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boot camp chipper (Time)

60 calorie row

60 wall balls

60 push-ups

600 m run

60 burpees

*Can do in any order you want

front squats

4×7 @ 70-75%

WOD 9/6

Rising CrossFit Ballantyne – CrossFit WOD

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Front squats

6×3

try to increase weight each set

3 RFT: (Time)

500 m run

25 OHS (55/75)(75/105)

WOD 9/5

Rising CrossFit Ballantyne – CrossFit WOD

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Power Snatch

4×3 touch and go, then

4×1

record your heaviest single

10-8-6-4-2 (Time)

burpee pull-ups

bear complex (55/75)(75/105)

bear = clean/front squat/press/back squat/back press—can do each movement on its own or can flow from one to the next….either is Rx

RFBC 9/5

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 Round EMOM (AMRAP – Reps)

min-0-3: 500 m run

min 3-6: 30 burpees

(total time is 18 mins…everyone will run 3 times and do 90 total burpees)

whatever time you have remaining in the 3 minute window is rest

for total time: (Time)

20-18-16-14-12

push-ups

ring rows

*200 m run in between each set

(ie–20 push-ups/20 ring rows—run, 18 push-ups, 18 ring rows, run, etc…)

RFBC 9/4

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Parter Workout: (Time)

for total time:

3 rounds each person

P 1 rows 20 calories

P2 dead hang hold on pull-up bar

*everyone rows and hang s 3x

3 rounds each person:

P1 does 12 burpee box jumps (20/240

P2 holds handstand against the wall

(modification here is a plank)

12 min AMRAP: (AMRAP – Rounds and Reps)

10 DL (bodyweight)

15 med ball cleans (14/20)

200 m med ball carry

WOD 9/4

Rising CrossFit Ballantyne – CrossFit WOD

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18 min EMOM:

eery 30 seconds complete 1 squat clean at the following weights:

mins 0-4: 65%

mins 4-8: 70%

mins 8-12: 75%

mins 12-16: 80%

min 17: 85%

min 18: 90%

record your heaviest set of 2

10 min AMRAP: (AMRAP – Rounds and Reps)

10 T2B

10 push-ups

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

25 air squats

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