WOD/Events

Nutrition Challenge – The 30-Day Reset DEXA Body Comp Scan: 8am-12pm

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt
REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time.

CrossFit Open WOD 18.3:
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
SCALED:
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes

REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time.
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:15PM)
A coach must be present during an Open WOD attempt

Strength:

Conditioning:
For Time:

4 Rounds Fx = 3 Rounds
5 ring rows
10 pistols
15 wall balls
20 sit-ups
25 mountain climbers

Post-WOD Finisher

Bar muscle up skills and drills

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt

Strength/Skill:
EMOM 10:
Odd Minutes = Max Reps Kipping HSPU (Rx athletes may use deficit)
Even Minutes = 40 Double-Unders (or 1 minute of practice)

Conditioning:
2 Rounds:
800m Run
20 Burpees over the bar
20 Push-Press (115/80#) Fx = 95/65#
*20 Minute Cap

Reminder: DEXA Scan on Saturday!!
Sign up now for a body comp DEXA scan (March 10)! This is the most accurate body scan on the market and you only have to pay $69 for the scan ($149 value!!). Members and non-members are welcome to sign up.
Step 1: Pay $69 for the DEXA Scan on Zen Planner (or click here on our website: https://ballstoncrossfit.com/get-started/)
Step 2: Click here to reserve your time slots on March 10 (You will need to add the next time slot in a ten minute increment):
https://docs.google.com/…/10ro0o8JIpbpbyTjJjxmhBxE4RT…/edit…

Strength:
EMOM 8:
Deadlift x 3 reps
Build up to a heavy Touch and Go triple over the course of 8 sets
Conditioning:

For time:
21-15-9
Power Cleans (155/105#) (Fx = 115/80#)
V-Ups
RX+ = 185/125#
Rest 2:00
For time:
21-15-9
Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG)
Ring Push-ups (Fx = Push-ups)
Score = Total time when you finish last power clean (include the 5 min rest in the score)

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:
Back Squat
Every 3 minutes for 15 minutes (5 sets):
10 x 60%
8 x 70%
6 x 76%
4 x 82%
2 x 86%

Conditioning:
AMRAP 10:
10 Power Snatch (95/65#) Fx = 75/55#
15 C2B Pull-ups Fx = pull-ups
20 Overhead Squats (95/65#) Fx = 75/55#
60 Double-Unders

Post-WOD Finisher:
3 Sets:
Reverse Stationary DB Lunges (2 x 50/35#) x 20 reps, ‘2017 Open Standard’
Rest 1-2 minutes

Congrats to Kelsey and Marcello on the arrival of baby girl Mia on March 1st (last WOD at BCF was 2 days prior on Feb 27)! The little “slam ball” joined the world with a full head of hair!

Overview of Week:
Monday: Muscle Ups
Tuesday: Back Squats
Wednesday: Deadlifts
Thursday: Kipping HSPU and Double Unders
Friday: TBD
Saturday: Open WOD 18.3
Sunday: Bench Press and “Jackie”
Strength/Skill:
Ring Muscle-ups (15 minutes)
Beginner = 15 Minutes of Practice positions/transitions
Advanced = 3 Max Sets
Rest exactly 2 minutes between each set

Conditioning:
3 RFT:
15 Burpee Box Jump Overs (24/20”) – Facing Box 2018 Open Standard
21 Thrusters (95/65#) Fx = 75/55# Rx+ = 135/95

Post-WOD Finisher:
2 sets of:
DB Side Lateral Raise x 20 reps
Plank x :60
Rest as needed

 

Yoga with Liz at 10AM!!!

Conditioning:
AMRAP 30:
400 Meter Run
10 Deficit Handstand Push Ups 4″/2″, Fx: 10 HSPU games/1 abmat
15 Kettlebell Swings 32/24, Fx: 24/16
20 Overhead KB Walking Lunges 32/24, Fx: 24/16
25 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
 

FREE mobility seminar with Coach Brock at 12:15pm – don’t miss it!
Please RESERVE classes on Saturday – we’ll be jamming with the Open WODs and have limited capacity!
 

CrossFit Open Workout 18.2:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a