Strength:
E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning:
For Time:
40 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run
30 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
200m Run
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
100m Run
Strength:
E3MOM 15
Front Squat
1: [email protected] – 70% (:03 Pause)
2: [email protected] – 75%
3: [email protected] – 75%
4: [email protected] – 75%
5: [email protected] – 80%
Conditioning:
E2MOM 16
1: 32/25 Calorie Ski Erg (Fx: 25/20)
2: 16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
3: Rest
4: Rest
NEW PROGRAMMING BLOCK!!! Read more HERE.
Weekly Overview | Events/Classes | |
Monday | Hang Squat Cleans | |
Tuesday | Benchamark “Diane” | Core Blast – 6:45pm! Free Beginner CrossFit – 6:45pm REGISTER |
Wednesday | Front Squat | |
Thursday | Hang Power Snatch | |
Friday | Core Strength / Conditioning | |
Saturday | Romanian Deadlifts | Skills & Mobility Class at 1:15pm: Strict / Kipping / Butterfly Pullups Weightlifting Seminar (Week 3: Clean) at 1:15pm |
Sunday | Push Jerks | Yoga – 10:00am |
Strength:
E2MOM 12
3 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning:
AMRAP 9
10 Jumping Air Squats to Box (24/20)
10 Burpee Box Jump Overs (24/20)
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+ 70/50)
Yoga with Kristen!!! – 10:00AM
Nutrition Challenge begins today! Last chance to sign up!
REGISTER HERE –> https://nobullnutrition.co/
Strength:
3 Rounds for QUALITY
:30 Hollow Hold
:30 Rest
:30 Right Side Plank
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)
Rest 2:00
Conditioning:
AMRAP 6
10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
Finisher:
Accumulate
2:00 Deadhang
2:00 Overhead Plate Hold (45/25)
Switch movements when you break.
Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar
Here is the Virtual No Bull Nutrition Seminar! CLICK HERE
Skills Class at 1:15pm – Ring Muscle Ups
DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!
What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.
Price:
Two DEXA scans for $150. Click HERE to sign up!
Single Scan: $90. Click HERE to sign up for the single scan
Strength:
5 Sets
3 Push Press @80 – 85%
Time Cap 12:00
Conditioning:
4 Rounds
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Here is the Virtual No Bull Nutrition Seminar! CLICK HERE
Strength:
E3MOM 15
Romanian Deadlift
1: [email protected] – 45%
2: [email protected] – 45%
3: [email protected] – 45%
4: [email protected] – 50%
5: [email protected] – 50%
% Based on 1RM Deadlift
Conditioning:
AMRAP 11
3 – 6 – 9 – 12 – 15…
Toes to Bar
100m Run Between Rounds
Here is the Virtual No Bull Nutrition Seminar! CLICK HERE
DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!
What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.
Price:
Two scans for $150. Click HERE to sign up!
Single Scan for $90. CLick HERE to sign up for the single scan
Location: Ballston CrossFit on January 16th
Strength:
E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning:
21 – 15 – 9
Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)
Burpees Over the Bar
Time Cap 15:00