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5
Jun

Wednesday, June 6, 2018


Strength:
Push Press:
Find a heavy set of 5, then 3 x 5 at 85%
Superset working sets with :30-:45 Elbow plank

Conditioning:
10 min AMRAP:
30 Double Unders
15 C2B Pull-ups Fx: Pull-ups
30 Double Unders
15 Ring Dips (high rings must be used for RX athletes)

4
Jun

Tuesday, June 5, 2018

Core Blast with Shauna at 6:45pm!!!
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!!

Conditioning:
Partner WOD
For Time:
400m run with one medball (20/14) (both partners go run)
40 Deadlifts (275/185) (Fx: 225/155)
400m run with one medball (20/14) (both partners go run)
40 Power Cleans (185/125) (Fx: 135/95)
400m run with one medball (20/14) (both partners go run)
40 Synchro Barfacing Burpees
400m run with one medball (20/14) (both partners go run)
20 Rope Climbs
400m run with one medball (20/14) (both partners go run)
Rx+:315/205 and 225/155

One partner working at a time (except on Bar facing burpees)
Gymnastics Strength/ Accessories:
3 Sets of:
10 Dragon Flags
20 Single Leg Glute Bridges (10L/10R)
20 Wall Angels

 

3
Jun

Monday, June 4, 2018

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!

Overview of Week:
Monday: Meathead Monday
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: High Hang Snatch
Friday: EMOM 25 minutes
Saturday: Front Squat
Sunday: Gymnastics Skill Development

Meathead Monday:
Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)

 
3 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Post-WOD Finisher:
Aerobic Capacity Tests
1 Mile run
or
5k run
or
2k Row

2
Jun

Sunday, June 3, 2018

Yoga with Liz at 10:00am!!!
Skills class: 12:30pm!!! Coach Kathleen will be teaching you the finer points of ROWING. She will talk pacing, breathing, and technique to help you accumulate calories and meters as efficiently as possible.

Conditioning:
For time:
25 Overhead Squats (135/95#) (Fx = 95/65#)
50 Ground-to-Overhead (135/95#) (Fx = 95/65#)
25 Overhead Squats (135/95#) (Fx = 95/65#)
*EMOM 5 Burpees

Gymnastic Strength:
EMOM 12 (4 sets):
Min 1 – Hollow Hold x :30
Min 2 – Toes-to-Bar x 10
Min 3 – Superman x 10

1
Jun

Saturday, June 2, 2018

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:
Deadlift
5 x 5 Across @80-85%

Conditioning:
AMRAP 12:
24 Wall Balls
12 Burpee box jumps

31
May

Friday, June 1, 2018

BCF Ladies- The moment has finally returned… Wine & WOD 2018 will be on Friday, June 1 at 6:30 PM – 8:30 PM!!!
All the ladies will do a fun WOD followed by (or perhaps incorporating) drinking wine! Get ready for an evening of hanging out, snacking, and absolutely dancing!
Event is free but bring your own bottle and snacks! Feel free to invite any girlfriends– no experience necessary!

Strength:
Tempo Back Squat
4 Sets of 3 (3 second descent, 2 seconds in bottom)
Use 50-60% of 1 RM

Conditioning:
4 Rounds:
10 Front Rack Lunges (155/105#) (Fx = 115/85#)
15 Toes-to-Bar

Post-WOD Finisher:
3 Sets:
Single Arm DB Row x 6-8 reps
Rest as needed
Dumbbell Z Press x 6-8 reps
Rest as needed

30
May

Thursday, May 31, 2018

Thursday May 31 at 7pm: Join Megan Crozier for a free workshop at Ballston CrossFit to learn more about how to eat for energy and performance, without feeling like you’re following a strict plan or always counting macros. She will be discussing the foundations of a healthy diet, how to determine what foods are right for you, and talk more about the opportunity to take your nutrition to the next level with the upcoming nutrition challenge.
The 30 Day Nutrition Challenge will start June 4th. Come to the seminar to learn more!
6:30 and 7:30pm WODs will be cancelled for the Nutrition seminar.

Strength:
Every 2 mins. for 20 mins. (10 sets):
Power Snatch x 2 reps (drop between reps)

Conditioning:
For time:
4 Rope Climbs (RX+ = Legless)
600m Run
3 Rope Climbs
400m Run
2 Rope Climbs
200m Run
1 Rope Climbs

29
May

Wednesday, May 30, 2018


Strength:
Front Squat
8-8-8-8-8
Build to a heavy set of 8 over 5 sets

Conditioning:
AMRAP 14:
4 Ring Muscle-ups (Fx = 4 Strict Ring Dips)
8 HSPU (Rx+ = Strict)
16 KBS (32/24 kg) (Fx = 24/16 kg)