RisingCrossfit

Crossfit 12/19

Rising CrossFit Ballantyne – CrossFit WOD

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15 minute EMOM

min 1: 30 second DB plank

min 2: 10-16 T2B

min 3: 10 Deck Squats

Metcon (Time)

15 minute AMRAP:

12 Power Snatches (55/75)(65/95)

24 Wallballs (14/20)

Run-walking lunge combo

Intro to fitness 12/19

Rising CrossFit Ballantyne – Intro to Fitness

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back squats w/ 3 sec pause in hole

5×3

21-15-12-9-6-3 (Time)

thrusters (35/45)(55/75)

bar facing burpees

Crossfit 12/18

Rising CrossFit Ballantyne – CrossFit WOD

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6 Sets

3×4 Push Press

3×4 Push Jerk

Metcon (Time)

5 RFT:

21 situps

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

9 DB/KB Thrusters (35/53)

Bootcamp 12/18

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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15 minute AMRAP: (AMRAP – Rounds and Reps)

200 m med ball carry

14 barbell front rack lunges (55/75)

12 ring rows or pull-ups

10 burpees

Sprint Row intervals with Partners (Time)

500-400-300-200-100 m rows

rest when P is working

Intro to fitness 12/17

Rising CrossFit Ballantyne – Intro to Fitness

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Thrusters (front squat plus press)

then,

4×3

3×1

15 min AMRAP: (AMRAP – Rounds and Reps)

10 push-ups

15 wall balls

15 Kb swings

200 m run

Crossfit 12/17

Rising CrossFit Ballantyne – CrossFit WOD

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5 sets

1 Deadlift

2 Hang Cleans

2 Front Squats

Metcon (Time)

For Time:

800m run

25 Hang Cleans (65/95) (95/135)

25 Push ups

400m run

20 Hang Cleans

20 Push ups

200m run

15 Hang Cleans

15 Push ups

bootcamp 12/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

12 burpee box jumps (to stacked plates of same height)(20/24)

24 OH ball stationary lunges (14/20)

400 m run

Push Press

3×10

increase weight each set

CrossFit Partner WOD 12/15

Rising CrossFit Ballantyne – CrossFit WOD

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4 RFT: (Partner work/rest) (Time)

12 weighted burpees

24 air squats

12 pull-ups

24 SDLHP(55/75)

P1 does 12 burpees, then P 2 does 12 burpees, then P1 does 24 air squats, then P2 does 24 air squats….etc.

Bootcamp 12/14

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

1K row

80 wall balls

60 KB swings

40 barbell step-ups (on stacked plates)(20/24)(35/45)

20 bar facing burpees

for total time: (Time)

800 m run

50 ab mat situps

800 m run

50 ab mat situps

CrossFit 12/14

Rising CrossFit Ballantyne – CrossFit WOD

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2, 12 minute AMRAPS: (five minute rest in between) (AMRAP – Reps)

*If large class, 1/2 can start on #1 and half on #2

AMRAP #1:

12 MINS:

15 KB goblet squats (1/1.5)

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

9 DB plank row + push-up(Row R/Row L, 1 push-up = 1 rep)

AMRAP #2:

12 MINS:

10 burpees

16 KB lunges (front rack)(1/1.5)

20 med ball cleans

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