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Saturday Parnter workout 12/29

Rising CrossFit Ballantyne – CrossFit WOD

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Partner workout for total time: (Time)

All runs are together, all exercises are work/rest (collectively)

Partner 800 m run together

80 power snatch (55/75)

40 burpees

Partner 600 m run together

80 power cleans *weight increase (75/105)

40 burpees

Partner 400 m run together

80 T2B

40 burpees

WOD 12/28

Rising CrossFit Ballantyne – CrossFit WOD

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front squats

5×3

try to increase weight each set

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

barbell complex

(1 squat clean, 1 front rack lunge R, 1 front rack lunge L, 1 S2OH) (55/75)(75/105)

lateral burpees over the bar

bootcamp 12/28

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Teams of 2 complete the following for time: (Time)

8×300 m row (work/rest) (each person does 4)

then:

8×400 m run (work/rest) (each person does 4)

then:

100 burpees total (work/rest)

cash out: 100 ab mat situps each (can be done simultaneously)

Crossfit 12/27

Rising CrossFit Ballantyne – CrossFit WOD

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Metcon (Time)

Partner work rest:

4 x 400m Run

4 x 15 Pullups (21 for Rx+)

4 x 250m Row

4 x 15 squat cleans (55/75)(75/105)

bootcamp 12/27

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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7 RFT: (Time)

200 m row

30 DU (or 60 singles)

10 push-ups

10 min AMRAP: (AMRAP – Rounds and Reps)

10 push press (65/95)

10 bar facing burpees

10 KB goblet squats (1/1.5)

WOD 12/23

Rising CrossFit Ballantyne – CrossFit WOD

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front squats

5×4

increase weight each set

3 RFT: (Time)

50 air squats

400 m run

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

Crossfit 12/22

Rising CrossFit Ballantyne – CrossFit WOD

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Warm-up (No Measure)

12 days of Christmas WOD….two options on how to complete it:

1) Partner work/rest

P 1 does first day/P2 does second day plus first day/P1 does 3rd day plus 2nd day plus first day etc.

2)Also Partner work/rest style:

P 1 does day 1, P2 does day 1, P1 does day 2 then 1, P 2 does day 2 than 1, P1 does day 3, then 2, then 1, P2 does day 3, then 2, then 1. etc…. (this one is more work)

12 days of Christmas Partner WOD: (Time)

On the first day of Christmas, my true love gave to me:

a bear complex in a pear tree (55/75)(75/105)

On the second day of Christmas, my true love gave to me:

2 power snatch

and a bear complex in a pear tree

On the third day of Christmas, my true love gave to me:

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the fourth day of Christmas, my true love gave to me:

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the fifth day of Christmas, my true love gave to me:

5 golden thrusters

4 bar facing burpees

3 push-up

2 power snatch

and a bear complex in a pear tree

On the sixth day of Christmas, my true love gave to me:

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the seventh day of Christmas, my true love gave to me:

7 T2B

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the eighth day of Christmas, my true love gave to me:

8 med ball cleans

7 T2B

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the ninth day of Christmas, my true love gave to me:

9 SDLHP

8 med ball cleans

7 T2B

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the tenth day of Christmas my true love gave to me:

10 pull-ups

9 SDLHP

8 med ball cleans

7 T2B

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the eleventh day of Christmas my true love gave to me:

11 front rack lunges

10 pull-ups

9 SDLHP

8 med ball cleans

7 T2B

6 back squats

5 golden thrusters

4 bar facing burpees

3 push-ups

2 power snatch

and a bear complex in a pear tree

On the 12th day of Christmas, my true love gave to me:

12 wall balls..follow it thru, ran out of characters

Bootcamp 12/21

Announcements

9:30 outdoor speed class at Elon Park has been canceled because the fields are soaked.

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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4 sets

Max reps strict press @ 65%

In between each set max reps ring dips/bench dips

Metcon (Time)

24 Calorie Row

24 Plate Jumps

21 Calorie Row

21 Plate Jumps

18 Calorie Row

18 Plate Jumps

15 Calorie Row

15 Plate Jumps

12 Calorie Row

12 Plate Jumps

9 Calorie Row

9 Plate Jumps

6 Calorie Row

6 Plate Jumps

3 Calorie Row

3 Plate Jumps

CrossFit 12/21

Announcements

9:30 outdoor speed class at Elon Park has been canceled because the fields are soaked.

Rising CrossFit Ballantyne – CrossFit WOD

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Partner Workout: reps and static hold (Time)

5 RFT: P1 does each exercise then P2

10 burpees/lateral over your partner’s plank

15 S2OH (55/75)(75/105) while partner hold handstand

20 KB goblet squat (1/1.5) while partner holds wall sit

Bootcamp 12/20

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Metcon (Time)

100 wallballs for time

every minute on the minute 4 1 arm KB snatch

Metcon (Time)

5 RFT:

Burpee broad jump across room

15 KB SDHP

12 T2B

15 Pushups

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