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
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
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%
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)
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.
Monday | Core Stability | |
Tuesday | Romanian Deadlifts | Free Beginner CrossFit Class (7:45 pm) |
Wednesday | “Karen” | |
Thursday | Partner EMOM | |
Friday | Burpee Test | |
Saturday | Hang Squat Snatches | |
Sunday | Long EMOM | Yoga (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)
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!!!
Open Workout 20.5
For time, partitioned any way
40 Muscle-ups (Pull-ups)
80 Calorie Row
120 Wall Balls (20/14)(14/10)
Time Cap: 20 minutes.
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)
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.