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Saturday Partner WOD 1/12

Rising CrossFit Ballantyne – CrossFit WOD

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teams of two for total time: (Time)

30 T2B

20 squat cleans (55/75)(75/105)

20 S2OH

30 push-ups

18 squat cleans (65/95)(85/125)

18 S2OH

25 T2B

16 squat cleans (75/105)(95/135)

16 S2OH

25 push-ups

14 squat cleans (85/125)(105/155)

14 S2OH

20 T2B

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

12 S2OH

20 push-ups

10 squat cleans (105/155)(125/185)

10 S2OH

WOD 1/11

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

4×6

try to increase weight each set

12 min AMRAP: (AMRAP – Rounds and Reps)

15 SDLHP(65/95)

20 front rack lunges

15 KB swings (1/1.5)

20 med ball cleans (14/20)

bootcamp 1/11

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 RFT: (Time)

Run from gym to first island

lunge from first island to second island

Run back to gym

20 burpees

10 strict press (55/75)

4×250 row interals (Time)

rest while your partner rows

WOD 1/9

Rising CrossFit Ballantyne – CrossFit WOD

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PUSH JERKS

5X3

try to increase weight each set

for total time:: (Time)

40-30-20-10

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

20-15-10-5

push press (55/75)(75/105)

cash out: 100 ab mat situps

bootcamp 1/9

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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15 min AMRAP: (AMRAP – Rounds and Reps)

15 box jumps

12 burpees

9 S2OH(65/95)

15 wall balls

12 front rack front lunges

9 push-ups

for total time: (Time)

800 m run

100 air squats

50 ab mat situps

400 m run

50 air squats

25 ab mat situps

Intro to fitness 1/9

Rising CrossFit Ballantyne – Intro to Fitness

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tabata! (AMRAP – Reps)

-you will stay at each exercise for a total of 4 minutes

-you will work for 20 seconds/rest for 10 seconds for a total of 8 rounds

-1 minute transition between each exercise

calorie row

air squats

burpees

KB swings

score is total reps accumulated

thrusters

6×2

WOD 1/8

Rising CrossFit Ballantyne – CrossFit WOD

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front squats

5×3

*try to increase weight each set

25-20-15-10 (Time)

thrusters (55/75)

T2B

SDLHP

bootcamp 1/8

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 RFT: (Time)

350 row

30 mountain climbers

20 alt. single arm DB snatch (25/35)

15 seated Russian twists w/DB (25/35) (over and back = 1 rep)

back squats

5×4

increase weight each set

in between each set complete 30 ab mat situps

WOD 1/7

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to work up to a 1 RM hang squat clean

1-1-1-1-1-1-1

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

power cleans (75/105)(95/135)

burpees

*after the round of 8, the round of 5, and the round of 1, run a 400

Intro to Fitness 1/7

Rising CrossFit Ballantyne – Intro to Fitness

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Push Press

-technique review, then complete 5 sets of 3 reps, trying to increase weight each set

Cardio (Time)

3 rounds for time: (try to complete as fast as you can)

400 m run

10 burpees

20 KB swings

cash out: 50 calorie row

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