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LABOR DAY WORKOUT 9/3

Rising CrossFit Ballantyne – CrossFit WOD

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Join us at the Elon Park Turf Fields for a fun labor day workout! (Time)

WOD 9/2

Rising CrossFit Ballantyne – CrossFit WOD

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Complete 5 sets of the following S2OH complex:

2 strict press

4 push press

6 push jerk

try to increase weight each set

12 min AMRAP: (AMRAP – Rounds and Reps)

3-6-9-12-15-18….etc

wall balls (20/24)(9/10)

deck squats

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

WOD 9/1

Rising CrossFit Ballantyne – CrossFit WOD

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Partner Workout: (AMRAP – Reps)

Three 7 minute AMRAPs with 2 mins rest in between:

(total time is 25 minutes)

AMRAP #1:

(partner work/rest, split up the reps however you want)

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

10 bar facing burpees

2 MIN REST

AMRAP #2:

8 squat cleans (95/135)(115/165)

12 T2B

2 MIN REST

AMRAP #3:

6 squat cleans (105/155)(135/195)

16 pull-ups

Score is total number of reps completed by the team of 2

You start each AMRAP with squat clean #1

WOD 8/31

Rising CrossFit Ballantyne – CrossFit WOD

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back Squats

5 sets of 3 with a 3 second pause in the hole for each rep

15 min AMRAP: (AMRAP – Rounds and Reps)

30 DU

20 med ball cleans (14/20)

10 hang power cleans (65/95)(85/125)

RFBC 8/30

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 Rounds EMOM: (Time)

min 1: gliders across the floor and back

min 2: parallete shoot-thrus (x10)

min 3 and 4: 400 m run

Partner Met Con: (Time)

Each partner completes 5 rounds (work/rest format)

25 DU

20 air squats

15 box jumps

right into, each partner completes 3 rounds (work/rest format)

10 calorie row

8 lateral burpee over the rower

WOD 8/30

Rising CrossFit Ballantyne – CrossFit WOD

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Partner WOD: (Time)

25 min AMRAP:

600 m run (together)

100 KB swings (1/1.5)(work/rest)

80 med ball cleans (14/20)

60 S2OH (65/95)

40 hspu (Rx+)or push-ups

20 ab mat situps

At the conclusion of th e25 min AMRAP:

10 mins on the clock for each partner to find a 1 RM cleans and jerk

WOD 8/29

Rising CrossFit Ballantyne – CrossFit WOD

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Thrusters

5×3

try to increase weight each set

7 RFT: (Time)

15 wall balls (14/20)(20/24)

12 pull-ups

9 deadlifts (125/185)(155/225)

RFBC 8/29

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Partner Row Intervals (Time)

2 RFT:

800-600-400-200

work/rest, each person rows each distance so at the end each person has completed 4K of rowing

8 min AMRAP: (AMRAP – Rounds and Reps)

15 med ball cleans

12 push-ups

9 push press (65/95)

WOD 8/28

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to work up to a heavy single snatch

1-1-1-1-1

3 RFT: (Time)

500 m run

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

25 KB swings (1/1.5)

RFBC 8/28

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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For total time: (Time)

10-9-8

burpee broad jump (long way) over blue mat

KB goblet squats (1/1.5)

Run 400 m after round of 8s

7-6-5

burpee broad jump

goblet squats

Run 600 m after round of 5s

4-3-2-1

burpee broad ju p

goblet squats

Run 800 m after rounds of 1s

front squats

6×3

increase weight each set

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