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.
Strength:
E3MOM 15
8 Bench Press (Max Effort)
Conditioning:
AMRAP 10
2- 4 – 6 – 8 – 10…
Toes-to-Bar
Strict Handstand Push-ups (Fx: Kipping HSPU)
Run 100m After Each Round.
REMINDER
Friday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >>
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
6:45 PM
Core Blast with Shauna is cancelled. Back in two weeks!
Strength:
E3MOM 15
8 Overhead Squats (Max Effort)
Conditioning:
AMRAP 12
10 Burpees
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Overhead Lunges (50/35) (Fx: 35/20)
Programming Note
Friday and Sunday WODs will be determined based on the release of the Open Workout.
6:30 PM
Ring Muscle-up Skills Clinic!
| Monday | Power Snatches | Ring Muscle-up Skills Clinic (6:30 pm) |
| Tuesday | Overhead Squats | Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Bench Press | |
| Thursday | Front Squats | |
| Friday | TBD | Friday Night Lights! (6:30 pm) |
| Saturday | Open Workout 20.5 | |
| Sunday | TBD | Yoga (10:00 am) |
Strength:
E3MOM 12
5 Touch-and-Go Power Snatches (Max Effort)
Conditioning:
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
10 Chest-to-Bar Pull-ups (Fx: Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Bar Muscle-ups (Fx: Chest-to-bar Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
Time Cap 20:00
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:
4 Rounds
10 Feet Elevated False Grip Ring Rows
1:00 Plank Hold (Weighted if possible)
Rest 1:00
Conditioning:
For Time
50 Push-ups
Rest 2:00
3 Rounds
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
100m Run
Open Workout 20.4
For Time
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)(65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (135/95)(95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)(115/75)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
10 Clean & Jerks (225/145)(135/95)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (275/175)(155/115)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (315/205)(185/135)
Time Cap: 20 minutes.
Conditioning:
E3MOM 45
1: 750/650m Row (Fx: 650/550m)
2: 3 Rounds
-10 Burpees
-10 Kettlebell Swings (24/16) (Fx: 16/12)
3: 750/650m Ski Erg (Fx: 650/550m)
4: Max Calorie Assault Bike
5: Rest
SCHEDULE
No 3:30 PM WOD or afternoon open gym today.
Strength:
4 Rounds
3 Skin the Cats
4 Wall walks
5 Strict Toes-to-Bar
6 Hip Touches Hanging From Pull-up bar
Time Cap 15:00
Conditioning:
30 – 20 – 10
Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)
60 – 40 – 20
Abmat Sit-ups
Strength:
E3MOM 12
3 Hang Power Snatches (Max Effort)
Conditioning:
3 Rounds
20 Chest-to-Bar Pull-ups (Fx: Pull-ups)
20 Box Jumps (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)