WOD/Events

Strength:

4 Rounds for Quality
15 V-Ups (Fx: Tuck-Ups)
15 Arch Extensions (GHD Back Extension) 
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)

Conditioning:

AMRAP 12
50 Double Unders
25 Sit Ups
5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)

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

Arctic Core Blast – 6:45pm!!!! 

Conditioning:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Finisher: 

5 Rounds for Quality
20 Dumbbell Biceps Curls
20 Dumbbell Skull Crushers
10 Dumbbell Lateral Raises
Rest 1:30

NEW PROGRAMMING BLOCK!!! Read more HERE.

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