WOD/Events

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 6-7:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

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Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

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Core Blast with Shauna at 6:45pm!!

Skills:

“Ring Muscle Up Test Day”

RX+: 30 Ring Muscle Ups for Time
RX: 10 min AMRAP and record how many were completed in 10 min
FX: (those that have 5 strict pull-ups and 5 ring dips): Ring Muscle up technique work and progressions and Ring Muscle Up Attempts
Strength development options: First test max strict pull-ups and ring dips (and record). Then continue doing alternating sets of those movements until you have accumulated 50 pull-ups and 50 ring dips using most challenging scaling option.

Compare to 11/5/2018

Barbell Conditioning: 

4 Rounds:
Min 1: 5 Power Snatch (135/95) (Fx: 95/65)
Min 2: AMRAP Power Clean and Push Jerk (135/95) (Fx: 95/65)
Min 3 – 4: Rest

Score is total Clean and Jerks

Overview of  week:
Monday: 1RM Back Squat
Tuesday: Ring Muscle Up Test Day
Wednesday: Strict Press
Thursday: 1RM Deadlift
Friday: 500 m Row Test
Saturday: HSPU Test Day
Sunday: Heavy Fran

Strength:

25 min to establish 1RM Back Squat

Conditioning: 

For Time
3 Rounds
20 Wall Balls (20/14)
15/12 Calorie Row
10 Burpees over the medicine ball (must face the med ball and jump over the center of it)

Yoga with Liz at 10:00am!!!

Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Hand stand push ups, and Hand stand walks this week!

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Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Plan to arrive around 3:45pm so we can get started on time.

Ballston CrossFit is located at 1110 N Glebe Arlington VA 22201. We are just 4 blocks from the Ballston Metro. We have a huge parking garage (pay parking) under our space and there is plenty of free residential street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).

Strength:

E3MOM 15
5 Hang Power Snatches @60-65% or 1RM Snatch

Should be touch and go. 

Conditioning:

6 Rounds
10 Power Snatches (75/55)
10 Burpees over the Bar

Finisher: 

Shoulder Mobility

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:

Paralette Gymnastics Skills

5 Rounds
Rx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sit
Fx (on plates): 5 Push Up w/ 3 sec. plank hold then max time foot supported L-sit on plates or floor

Rest 2 mins between rounds

Conditioning: 

EMOM 20
Min 1: 10 Toes to Bar (Fx: 7)
Min 2: Cal Assault Bike
Min 3: 10 C2B Pull Ups (Fx: Pull ups)
Min 4: Wall Ball Shots (20/14)
Min 5: Rest

Score is total cals and wall balls.

Strength: 

Deadlift
E2MOM 14 Minutes
2@90% of 2RM

Conditioning: 

5 Rounds
15 Jumping Air Squats to Box (24/20)
10 Hang Power Cleans (135/95) (Fx: 115/80)

Finisher: 

Posterior Chain Mobility

Strength:

Ring Muscle Up Development

4 Rounds
Rx+: 3 Strict + 6 Kipping
Rx: 1 Strict + 5 Kipping
Fx (C2B): 1 Strict + 5 Kipping + 5 Ring Dips
Scaled (PU): 1 Strict + 5 Kipping + 5 Assisted Ring Dips

Rest 2 mins between rounds

Conditioning: 

AMRAP 14
200m Run
5 Push Press (165/115) (Fx: 115/80) (Rx+: 185/125)
10 HSPU (Fx: 7 HSPU) (Rx+ 4″ deficit)

If you missed it in the nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.

You can read up on all the details and sign up HERE!

Strength: 

Back Squat
E2MOM 14 Minutes
2@90% of 2RM

Conditioning: 

“Annie+”
25-20-15-10-5 (KBS)
50-40-30-20-10 (DU’s and sit ups)
Russian KB Swings (32/24) (Fx: 24/16)
Double Unders
Sit Ups

Finisher: 

Wrist and Forearm Mobility

Happy New Year!!!

Only 

12:00PM Holiday WOD 

3:30PM Holiday WOD 

Conditioning: 

For Time with Partner:
12 Rounds
400m Run
5 Burpees Over DB
5 DB Goblet Squat
10 DB Reverse Goblet Lunge

DB Weights: (50/35) (Fx: 35/20)

Partners split run 200m each. Partners alternate full rounds on DB movements.

Finisher: 

5×5 DB Straddle Press (A)