Saturday, May 14, 2016

Remember to stop by lululemon Clarendon before end of day Monday, May 16 to purchase your clothing to be printed with the Ballston CrossFit logo! As a reminder: printing is free and lululemon will conveniently drop all product off at BCF upon completion! Don’t miss out on this unique opportunity! 
===========================================
“Rolling dice”
Sharing a rower with a partner, row 1,000m as a team. Rower must try to row exactly 100m (no half-pulls on the rower are allowed). For every meter over or under 100m, you have to do 1 burpee (maximum is 10 burpees regardless of how far over or under). Example: If athlete A rowed a 106 meters, then they have to immediately do 6 burpees. Once burpees are completed, then Athlete B/partner may start to row to the 200m mark. They would then be trying to stop the rower on exactly 200m. First team to finish wins.

 
Deadlift:
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
15 min AMRAP:
20 walking OH lunges 45/25 Fx: 25/15
15 unbroken wall balls 20/14 (2 burpee penalty every time you break on wall balls)
10 burpees