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RFBC 11/26

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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10 RFT: (Time)

200 m row

12 push-ups

16 air squats

30-20-10 (Time)

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

burpees

WOD 11/26

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins:

EMOM complete 3 squats cleans @ 65-70%

10 RFT: (adapted from CF Linchpin) (Time)

12 med ball cleans (14/20)

6 ring dips

3 bar MU (Rx+) or 5 burpee pull-ups (Rx)

WOD 11/25

Rising CrossFit Ballantyne – CrossFit WOD

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deadlifts

5×3

touch and go

30 double unders in between each set

try to increase weight each set

4 RFT: (Time)

25 KB goblet squats )1/1.5)

15 power snatch (55/75)

10 burpee box jumps (20/24)

Saturday Partner WOD 11/24

Rising CrossFit Ballantyne – CrossFit WOD

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Partner WOD for time: (Time)

split up work/rest

20-30-40-50-60

T2B

front squats (55/75)(75/105)

push press

KB swings (1/1.5)

Turkey Day Partner WOD

Rising CrossFit Ballantyne – CrossFit WOD

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WOD 11/21

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

6×3

try to increase weight each set

3 RFT: (Time)

25 med ball cleans (14/20)

600 M run

20 OH med ball stationary alternating lunges

RFBC 11/21

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

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

15 power cleans (65/95)(85/125)

30 ab mat situps

teams of 2 (each partner completes 4 full rounds, work/rest format) (Time)

10 calorie row

12 S2OH (75/105)(95/135)

WOD 11/20

Rising CrossFit Ballantyne – CrossFit WOD

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5×3 power cleans

*try to increase weight each time

**reps do not have to be touch and go but must be completed in a 30 second window

5 RFT: (Time)

30 air squats

20 DU

15 SDLHP (65/95)(85/125)

5 bar facing burpees

cash out: 100 ab mat sit-ups

RFBC 11/20

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

400 m run

20 front rack lunges (65/95)

20 S2OH

12 min AMRAP: (AMRAP – Rounds and Reps)

10 ring rows

12 calorie row

24 air squats

RFBC 11/19

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

300 m run (around Rising parking lot)

20 barbell step-ups (35/45)

15 thrusters

10 min EMOM: (AMRAP – Reps)

7 burpees

8 T2B

*If that is tough to maintain for the 10 mins, reduce reps by one until you can complete in about 40 seconds

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