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RFBC 10/18

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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Partner met con: (Time)

4 Rds each partner: (work/rest)

20 cal row sprint

40 air squats

Partner Press Met Con: (Time)

150 push press (65/95)

*every 2 minutes, both partners stop and complete 7 burpees before resuming

*only one person can work at a time….workout ends when the team has completed 150 reps

WOD 10/18

Rising CrossFit Ballantyne – CrossFit WOD

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20 min Partner AMRAP: (AMRAP – Rounds and Reps)

20 power snatch (55/75)

15 strict press

10 burpee box jumps (20/24)

10 bear complex

*work/rest, break up all the movements how you see fit

Full Snatch

Immediately following the AMRAP, both partners share 15 minutes to establish a 1 RM full snatch

RFBC 10/17

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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15 min AMRAP: (AMRAP – Rounds and Reps)

8 clean and jerks (55/75)(75/105)

12 T2B or hanging knee raises

16 ab mat situps

3 RFT: (Time)

400 m run

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

20 bar facing burpees

WOD 10/17

Rising CrossFit Ballantyne – CrossFit WOD

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Push Press

5×3

40 DUs in between each set

try to increase press weight each set

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RFBC 10/16

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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14 min AMRAP: (AMRAP – Rounds and Reps)

200 m med ball carry (14/20)

20 wall balls

15 DL (bodyweight)

2K row time trial (Time)

You’re welcome JASON

WOD 10/16

Rising CrossFit Ballantyne – CrossFit WOD

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15 min EMOM:

5 rounds:

min 1: 7 back squats (65-70%)

min 2: calorie row (12/15)

min 3: 15 med ball cleans (14/20)

record back squat weight

RFBC 10/15

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

600 m row

60 air squats

500 m run

50 ab mat situps

400 m row

40 KB swings

300 m run

30 burpees

12 min EMOM: (AMRAP – Reps)

20 KB goblet squats (even minutes)

20 push-ups (odd minutes)

WOD 10/15

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to work up to a 2 RM hang squat clean

2-2-2-2-2-2

16 min AMRAP: (AMRAP – Rounds and Reps)

12 pull-ups

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

8 alt. front rack lunges

*Every 2 mins stop and complete 10 wall balls (14/20) before resuming the AMRAP

**workout starts with 10 wall balls

WOD 10/14

Rising CrossFit Ballantyne – CrossFit WOD

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thrusters

3×3

2×2

2×1

15 min AMRAP: (AMRAP – Reps)

15 -12-9

T2B

front squats (65/95)(85/125)

bar facing burpees

Every time you complete a set of 15 of everything, 12 of everything and 9 of everything, that is one complete round.

Saturday Partner WOD 10/13

Rising CrossFit Ballantyne – CrossFit WOD

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Partner workout for total time: (Time)

work/rest, break up however you want)

100 windshield wipers (55/75)(75/105)

90 push-ups

80 wall balls (14/20)

70 S2OH

60 burpee box jumps (20/24)

finish with 800 m run together

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