WOD/Events

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!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength/Skill:
Rx+ (athletes with at least 10 unbroken Ring MU):
5 Rounds
Max Unbroken Strict Ring MU
2:00 rest after each attempt
Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
2 Kip Swings + 2 Muscle Ups + 2 Ring Dips
2:00 rest after each set
Athletes may increase number of MU and dips to 3-4 if appropriate
Fx:
5 Rounds
5 False Grip Ring Rows with feet elevated
5 Low Ring MU transitions
5 Rings Dips
Rest 2:00 after each set
Conditioning: 
50 Calorie Row Buy in
-then-
5 Rounds
20 dumbbell snatches (50/35) (Fx: 35/20)
12 burpees over DB
 

Overview of week:
Monday: Overhead Squats
Tuesday: Ring Muscle ups
Wednesday: Deadlifts
Thursday:Bench Press
Friday: EMOM Push Jerks
Saturday: Back Squats
Sunday: Chipper

Strength/Skill:
Overhead Squats
5×3 (ME)
Conditioning: 
For time (18 min time-cap)
100 Toes-to-Bar (Fx: 75)
Whenever you break, perform 15 push-ups (Fx: 10 push-ups)
Finisher:
DB Skull Crushers
3 x 15

Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on extra hip 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!!
Ballston CrossFit will be hosting @TeamRWB (@Team Red, White & Blue) annual #VeteransDay #WODforWarriors on November 11th during our main WOD times.
Team RWB insists that all veterans have the opportunity to reclaim what was most precious about their military service: an unwavering sense of belonging born of challenges that show us what we each of us is capable of. 100% of all proceeds go directly to supporting #TeamRWB‘s mission!
BCF can also compete for over $2,000 in prizes!! Let’s get together to support our #veterans, spread the word about a great organization, and PR #W4W #BallstonCrossFit #W4W #TeamRWB #Veterans #VeteransDay”

Strength/Skill:
Push Press
3 Sets of:
AMRAP @75%
-Then-
2 Sets of:
AMRAP @80%
-Then-
1 Set of:
AMRAP @85%
Rest 1 min. between attempts
Rest 2 min. between each % increase
Conditioning:
For time
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65) (Fx: 75/55)
Box Jumps (24/20″)

Strength/Skill: 
Front Squat
5×3 (ME)
Conditioning: 
For time
9-6-3
Front Squats (185/125) (Fx: 155/105) (Rx+: 205/135)
Bar Muscle-ups (Fx: C2B Pull-ups)
Finisher: 
2-3 Sets of
Double Front Rack KB Lunges x 20 steps, alternating
Plank x :60

Strength/Skill:
“HSPU Test Day”
Rx+ = 10 min AMRAP HSPU with 4″/2″ deficit
Rx = 10 min AMRAP HSPU
Kipping HSPU technique for those that don’t have it.
Conditioning: 
EMOM 20 (4 sets):
Min 1 – 10 Alternating DB Snatch (50/35) (Fx 35/20) (Rx+ 70/50)
Min 2 – 2 Rope Climbs (Fx 1)(Rx+ 3)
Min 3 – 12/9 Calorie Ski (Fx 10/8 Cal) (Rx+ 15/12)
Min 4 – 12 Burpees (Fx 10 Burpees) (Rx+ 15 Burpees)
Min 5 – 12/9 Cal Bike (Fx 10/8) (Rx+: 15/12)

Strength/Skill:
Snatch Complex
Power Snatch + Hang Snatch + Snatch (ME)
18:00 to find heaviest Complex
Full Snatch should be touch and go

Conditioning: 
3 RFT
400m run
20 alternating front rack lunges (95/65) (Fx: 75/55)
20 SDHP (95/65) (Fx: 75/55)

Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!

Strength/Skill: 
Deadlift
5@80%
5@85%
2×3@85%
1×3@90%
Conditioning: 
AMRAP 15:
5-10-15-20 etc… of Thrusters (95/65) (Fx: 75/55)
10 Toes-to-Bar
50 Double-Unders after each set