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WOD Archive

13
Nov

Thursday, November 14, 2019

SCHEDULE
No 3:30 PM WOD or afternoon open gym today.


Conditioning:

E2MOM 40
Min 1: Partner 1
Min 2: Partner 2

1: Calorie Row
2: Box Jumps (30/24) (Fx: 24/20)
3: Calorie Assault Bike
4: 200m Run

12
Nov

Wednesday, November 13, 2019

Conditioning:

“Karen”
150 Wall Balls (20/14)

Time Cap: 15 minutes.

Strength:

E3MOM 15
10 Bench Press
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

11
Nov

Tuesday, November 12, 2019

6:45 PM
Core Blast with Shauna is cancelled. Back next week!


7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!


Strength:

E3MOM 15
10 Romanian Deadlifts (↑)

Conditioning:

AMRAP 7
8 Chest-to-Bar Pull-ups (Fx: Pull-ups)
16 Russian Kettlebell Swings (32/24) (Fx: 24/16)

10
Nov

Monday, November 11, 2019

REMINDER
Last chance for Ballston CrossFit hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon.


WODs
Events
MondayCore Stability
TuesdayRomanian DeadliftsFree Beginner CrossFit Class (7:45 pm)
Wednesday“Karen”
ThursdayPartner EMOM
FridayBurpee Test
SaturdayHang Squat Snatches
SundayLong EMOMYoga (10:00 am)

Strength:

E2MOM 24
1: 10 Pallof Press Each Side (2 sec. out/2 sec. in)
2: 10 Each Leg Deficit Reverse Farmer’s Carry Lunge (AHAP)
3: 1:00 Weighted Plank (AHAP)
4: 10 Dumbbell Goblet Squats (AHAP)

Conditioning:

EMOM 10
7 Burpees over the Bar
Max Reps Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

9
Nov

Sunday, November 10, 2019

REMINDER
Winter is coming and Ballston CrossFit hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TOMORROW, November 11, at noon.


10:00 AM
Yoga with Kristen!


5:30 PM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).


Strength:

5 Rounds
Every 1:30
10 Strict Press @55-60%

Conditioning:

AMRAP 6
In teams, Conga Line-style
10/8 Calorie Assault Bike AFAP
-Then-
AMRAP 6
10 Sit Ups
10 Push Ups

No Score. HAVE FUN!!!

7
Nov

Friday, November 8, 2019

REMINDER
Winter is coming and Ballston CrossFit hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon.


6:30 PM
Friday Night Lights! DETAILS >>


Strength:

E3MOM 15
5 Touch-and-Go Power Cleans (Max Effort)

Conditioning:

With a Partner, Alternating Movements:
AMRAP 15
200m Run
200m Run
15 Burpee Box Jump Overs (24/20)

6
Nov

Thursday, November 7, 2019

REMINDER
Friday Night Lights is tomorrow! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >>


SCHEDULE
3:30 PM WOD and open gym is on!


Strength:

E3MOM 15
Front Squats
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%

Conditioning:

EMOM 18
1: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
2: Rest
3: 80 Double Unders (Fx: 50 DUs)
4: Rest
5: Max Calorie Ski Erg
6: Rest

Alternating hands every 5 reps on DB HC&J.