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RFBC 8/20

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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2 RFT: (Time)

1K row

500 m run

12 min AMRAP: (AMRAP – Reps)

odd minutes: 25 wall balls

even minutes: 12 burpees

WOD 8/20

Rising CrossFit Ballantyne – CrossFit WOD

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Complete 6 sets of the following complex:

1 power clean

1 hang power clean

1 front squat

1 thruster

try to increase weight each set

For total time: (Time)

1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

25 burpees

2 rounds of Cindy

25 thrusters (65/95)

3 rounds of Cindy

25 KB swings (1/1.5)

4 rounds of Cindy

25 ab mat situps

23 min cap

WOD 8/19

Rising CrossFit Ballantyne – CrossFit WOD

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front squats

6×3

try to increase weight each time

3 RFT: (Time)

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

25 box jumps

15 bar facing burpees

Saturday Partner WOD 8/18

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 8/17

Rising CrossFit Ballantyne – CrossFit WOD

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deadlifts

2×5

2×3

2×1

record heaviest single

35-25-15-5 (Time)

burpees

SDLHP (55/75)

ab mat situps

WOD 8/16

Rising CrossFit Ballantyne – CrossFit WOD

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S2OH

push press

3×3

try to increase weight each set

then:

push jerk

3×3

try to increase weight each set

record heaviest set

Partner Met Con: (Time)

work/rest, break it up however you like:

50-40-30-20-10

pull-ups

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

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

RFBC 8/16

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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back squats 3 sets of 10

try to increase weight each set

complete 50 DU or 100 singles in between each set

4 RFT: (Time)

30 ab mat situps

20 alternating stationary jumping lunges

10 burpee pull-ups

300 m run

WOD 8/15

Rising CrossFit Ballantyne – CrossFit WOD

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12 mins to come up with a 3 RM touch and go squat clean

(no pausing at the bottom)

6 RFT: (Time)

3 squat cleans (95/135)(125/185)

4 bar facing burpees

5 strict pull-ups

15 wall ball situps (14/20)

RFBC 8/15

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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for total time: (Time)

500 m row

50 burpees

400 m row

40 front squats (55/75)

300 m row

30 push press

200 m row

20 ring rows

100 m row

10 star jumps

3 RFT: (Time)

400 m run

30 KB swings

60 DU (or 120 singles)

WOD 8/14

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

5×5 with 3 second pause in the hole

*all sets should be done at roughly 70-75%

3 RFT: (Time)

30 KB swings (1/1.5)

20 hspu

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

200 m med ball carry (14/20)

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