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WOD 9/6

Rising CrossFit Ballantyne – CrossFit WOD

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Front squats

6×3

try to increase weight each set

3 RFT: (Time)

500 m run

25 OHS (55/75)(75/105)

WOD 9/5

Rising CrossFit Ballantyne – CrossFit WOD

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Power Snatch

4×3 touch and go, then

4×1

record your heaviest single

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

burpee pull-ups

bear complex (55/75)(75/105)

bear = clean/front squat/press/back squat/back press—can do each movement on its own or can flow from one to the next….either is Rx

RFBC 9/5

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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3 Round EMOM (AMRAP – Reps)

min-0-3: 500 m run

min 3-6: 30 burpees

(total time is 18 mins…everyone will run 3 times and do 90 total burpees)

whatever time you have remaining in the 3 minute window is rest

for total time: (Time)

20-18-16-14-12

push-ups

ring rows

*200 m run in between each set

(ie–20 push-ups/20 ring rows—run, 18 push-ups, 18 ring rows, run, etc…)

RFBC 9/4

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Parter Workout: (Time)

for total time:

3 rounds each person

P 1 rows 20 calories

P2 dead hang hold on pull-up bar

*everyone rows and hang s 3x

3 rounds each person:

P1 does 12 burpee box jumps (20/240

P2 holds handstand against the wall

(modification here is a plank)

12 min AMRAP: (AMRAP – Rounds and Reps)

10 DL (bodyweight)

15 med ball cleans (14/20)

200 m med ball carry

WOD 9/4

Rising CrossFit Ballantyne – CrossFit WOD

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18 min EMOM:

eery 30 seconds complete 1 squat clean at the following weights:

mins 0-4: 65%

mins 4-8: 70%

mins 8-12: 75%

mins 12-16: 80%

min 17: 85%

min 18: 90%

record your heaviest set of 2

10 min AMRAP: (AMRAP – Rounds and Reps)

10 T2B

10 push-ups

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

25 air squats

LABOR DAY WORKOUT 9/3

Rising CrossFit Ballantyne – CrossFit WOD

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Join us at the Elon Park Turf Fields for a fun labor day workout! (Time)

WOD 9/2

Rising CrossFit Ballantyne – CrossFit WOD

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Complete 5 sets of the following S2OH complex:

2 strict press

4 push press

6 push jerk

try to increase weight each set

12 min AMRAP: (AMRAP – Rounds and Reps)

3-6-9-12-15-18….etc

wall balls (20/24)(9/10)

deck squats

power cleans (55/75)(75/105)

WOD 9/1

Rising CrossFit Ballantyne – CrossFit WOD

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Partner Workout: (AMRAP – Reps)

Three 7 minute AMRAPs with 2 mins rest in between:

(total time is 25 minutes)

AMRAP #1:

(partner work/rest, split up the reps however you want)

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

10 bar facing burpees

2 MIN REST

AMRAP #2:

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

12 T2B

2 MIN REST

AMRAP #3:

6 squat cleans (105/155)(135/195)

16 pull-ups

Score is total number of reps completed by the team of 2

You start each AMRAP with squat clean #1

WOD 8/31

Rising CrossFit Ballantyne – CrossFit WOD

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back Squats

5 sets of 3 with a 3 second pause in the hole for each rep

15 min AMRAP: (AMRAP – Rounds and Reps)

30 DU

20 med ball cleans (14/20)

10 hang power cleans (65/95)(85/125)

RFBC 8/30

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 Rounds EMOM: (Time)

min 1: gliders across the floor and back

min 2: parallete shoot-thrus (x10)

min 3 and 4: 400 m run

Partner Met Con: (Time)

Each partner completes 5 rounds (work/rest format)

25 DU

20 air squats

15 box jumps

right into, each partner completes 3 rounds (work/rest format)

10 calorie row

8 lateral burpee over the rower

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