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RFBC 8/8

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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

back squats (95/135)(115/165)

bar facing burpees

400 m run

Row Sit Hang (Time)

30 cal row

30 second wall sit

30 second hang on bar

24 cal row

45 second wall sit

45 second hang on bar

18 cal row

1:00 min wall sit

1:00 hang on bar

12 cal row

1:15 min wall sit

1:15 hang on bar

WOD 8/8

Rising CrossFit Ballantyne – CrossFit WOD

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12 min EMOM:

4 rounds:

min 1: gliders across the floor and back

min 2: 10 strict press (you can go off the floor) (55/75)(65/95)

min 3: calorie row (12/16)

record strict press weight and reps

24-20-16-12 (Time)

pull-ups

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

400 m run between each set

(4 total runs)

RFBC 8/7

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

35 wall balls

25 KB swings

15 burpee box jumps

15 min AMRAP: (AMRAP – Rounds and Reps)

200 m run

15 push-ups

10 front squats (75/105)

10 push press

WOD 8/7

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

3×10

try to increase weight each set

20-15-10-15-20 (Time)

T2B

power snatch (55/75)

July Athlete of the Month: Jason Gulak

Congratulations to Rising’s July athlete of the month, Jason Gulak! ¬†Jason started his Crossfit career in April of this year. His consistency and effort caught the attention of the coaching staff and we are excited to honor him this month. ¬†Get to know him a little bit better by checking out his story below!

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WOD 8/6

Rising CrossFit Ballantyne – CrossFit WOD

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Complete 5 sets of the following complex:

1 power clean

1 squat clean

1 thruster

2 jerks

*try to increase weight each time

4 RFT: (Time)

10 burpees

15 DL (85/125)(105/155)

12 hang power cleans

9 S2OH

RFBC 8/6

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4×400 run repeats (Time)

rest your run time

4×500 m row repeats (Time)

rest your row time

WOD 8/5

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

3 sets of 5 reps

try to increase weight each set

3 RFT: (Time)

20 bar facing burpees

15 front squats (75/105)(95/135)

10 SDLHP

WOD 8/4

Rising CrossFit Ballantyne – CrossFit WOD

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Saturday Partner WOD 8/4 (Time)

20 min AMRAP:

50 wall balls

50 pull-ups

40 thrusters (65/95)

40 bar facing burpees

30 push press

30 T2B

Immediatelly following AMRAP:

8 minutes (total) for each person to record a 1 RM thruster

WOD 8/3

Rising CrossFit Ballantyne – CrossFit WOD

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Push Jerk

6×3

try to increase weight each time

Friday Chipper (Time)

*start wherever you want…..you must complete all of one exercise before moving to the next (but can do exercises in any order)

1K row

80 air squats

60 KB swings (1/1.5)

400 m run

200 med ball carry (14/20)

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