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WOD 11/18

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

5×5

try to increase weight each set

3 RFT: (Time)

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

500 m run

30 ab mat situps

Partner WOD 11/17

Rising CrossFit Ballantyne – CrossFit WOD

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T: Teams of two complete the following: (Time)

(work/rest)

5 RFT:

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

16 S2OH

20 pull-ups (CTB for Rx+)

then:

4 RFT:

20 DL (125/185)(155/225)

16 bar facing burpees

20 T2B

RFBC 11/15

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Metcon (Time)

Partner WOD:

5 RFT: (work/rest)

30 double squat box jump

(two air squats+ 1 box jump = 1 rep)

30 double squat wall balls (14/20)

60 double unders

Partner row intervals (Time)

Each person does 5 rounds of:

Row 250 m

20 ab mat situps

work/rest

WOD 11/15

Rising CrossFit Ballantyne – CrossFit WOD

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Thursday Partner WOD (AMRAP – Rounds and Reps)

20 min AMRAP:

20 OHS (55/75)(75/105)

20 SDLHP

30 box jumps (20/24)

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

work/rest as you choose

Immediately following the AMRAP: (AMRAP – Reps)

10 mins for the team of 2 to accumulate as many calories on the rower as possible.

(work/rest, one rows, one rests)

RFBC 11/14

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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10 RFT: (Time)

10 calorie row

10 wall balls

push press

6×3

increase weight each set

RFBC 11/13

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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5 RFT: (Time)

20med ball cleans (14/20)(9/10)

15 KB swings (1/1.5)

10-9-8-7-6-5-4-3-2-1 (Time)

pull-ups

air squats (x3)

WOD 11/13

Rising CrossFit Ballantyne – CrossFit WOD

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12 min EMOM:

complete 3 clean and jerks EMOM

*weight should be approximately 70% of 1 RM

10 RFT: (Time)

3 DL (155/225)(205/305)

5 burpee box jumps (20/24)

7 T2B

RFBC 11/12

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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27-21-15-9-3 (Time)

calorie row

KB goblet squats (1/1.5)

push-ups

4 RFT: (Time)

10 ring rows

15 push press (75/105)

20 box jumps (20/24)

cash out: 50 bar facing burpees

WOD 11/12

Rising CrossFit Ballantyne – CrossFit WOD

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Monday Mash-up for total time: (Time)

(adapted in part from CF Linchpin)

5 Rounds:

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

15 power cleans (65/95)

rest 5 mins

10-9-8-7-6-5-4-3-2-1

burpees

push press (65/95)

rest 5 mins

21-15-9

squat cleans (65/95)

ring dips

score is total time: including 6 minutes of rest

WOD 11/11

Rising CrossFit Ballantyne – CrossFit WOD

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Front Squats

6×2

try to increase weight each set

3 RFT: (Time)

500 m run

35 ab mat situps

35 DU

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

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