Ballston CrossFit » Saturday, May 14, 2016

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.


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

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