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WOD 9/23

Rising CrossFit Ballantyne – CrossFit WOD

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OHS

5×3

try to increase weight each set

Sunday Chipper: for total time (Time)

50 burpees

50 KB swings (1/1.5)

30 box jumps (20/24)

30 T2B

50 push-ups

30 cal row

*you can do this in any order….but once you start on an exercise, you must complete all the reps before moving onto the next exercise

Saturday Partner WOD 9/22

Rising CrossFit Ballantyne – CrossFit WOD

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For total time (one person accumulates reps, the other holds) (Time)

-Switch whenever you want

-one parter must be in the designated hold for the reps to accumulate

-you can start wherever you want and go in any order, but once you start a particular exercise, you must finish it before advancing to another one

80 T2B (Partner hold is dead hang on pull-up bar)

70 front squats (75/105)(Partner hold is KB wall sit(1/1.5))

60 push-ups (Partner hold is plank with plate (15/25) on back)

50 clean and jerks (75/105) (Partner hold is front rack (75/105)

40 bar facing burpees (Partner hold is barbell overhead with arms extended)(75/105)

30 SDLHP (Partner hold is flexed arm hold with chin above the bar on the rig)

WOD 9/21

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

6×3

try to increase weight each set

Tabata: (AMRAP – Reps)

20 seconds on/10 seconds off for 4 minutes (8 sets total)

One minute rest in between exercises

Can be done in any order

toes to rings

calorie row

power snatch (55/75)

KB swings (1/1.5)

score is total reps completed at each exercise added together

you complete all 4 minutes at one exercise and then move on to the next

RFBC 9/20

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

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

300 m run

24 box jumps or step ups (20/24)

12 min EMOM: (AMRAP – Reps)

odd minutes: 12-15 burpees

even minutes: 20-25 med ball cleans (or slam balls if you can wrestle it out of Boyd’s hands)

WOD 9/20

Rising CrossFit Ballantyne – CrossFit WOD

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Push Press

6×2

increase weight each set

3 RFT: (Time)

12 Curtis P (clean, front lunge R, front lunge L, S2OH) (55/75)(75/105)

400 m run

RFBC 9/19

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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7 RFT: (Time)

200 m row

30 DU (or 60 singles)

10 push-ups

10 min AMRAP: (AMRAP – Rounds and Reps)

10 push press (65/95)

10 bar facing burpees

10 KB goblet squats (1/1.5)

WOD 9/19

Rising CrossFit Ballantyne – CrossFit WOD

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complete 5 sets of the following complex

1 full snatch

1 hang full snatch

2 OHS

for total time: (Time)

50 T2B

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

50 thrusters (55/75)

75 air squats

RFBC 9/18

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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500 m run x4 (Time)

rest 2 minutes between efforts

12 min AMRAP: (AMRAP – Rounds and Reps)

15 wall balls

12 front rack lunges (55/75)

9 burpees

WOD 9/18

Rising CrossFit Ballantyne – CrossFit WOD

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12 min EMOM

4 rounds:

min 1: calorie row (12/15)

min 2: 15-20 box jumps or step ups (20/24)

min 3: 15-20 push-ups

record total reps

15 min AMRAP: (AMRAP – Rounds and Reps)

25 double unders

15 KB swings (1/1.5)

10 OHS (55/75)(75/105)

10 windshield wipers

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

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