WOD/Events

Conditioning:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/17, 2/14/2016 and 2/14/2015
Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

 

 
Conditioning:
“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)
Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)
*12:00 Cap
*Last programmed on: 5/26/2017
 
Post-WOD Finisher:
EMOM 14:
Even: 2 Strict Press (A)
Odd: 200 M Run

I am excited to officially announce that Douglas Germano will join his wife (Coach Alex Germano) supporting the BCF community! Over the last few months, Doug has been leading our Competition WODs each weekend. In addition over the past few months, we have been integrating Doug into our programming process (he brings incredible experience with programming for athletes of all levels) and he has done a tremendous job designing our programming in January! Going forward, Doug and Bj Peyton will be leading our programming efforts to continue to challenge our community to improve our fitness! Excited for this great addition to the BCF team!

Show up between 5:15pm-6:45pm to received 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!
Come see them every other week at Ballston Crossfit to learn more about what they can do for you and to get some exceptional ART therapy after your workout.  For further information or to schedule a new patient appointment, feel free call them at (703) 536-5900.  (Their office is only a mile west of Ballston CrossFit down Wilson Boulevard.)
Overview of Week:
Monday: Back Squat
Tuesday: Benchmark “Grace”
Wednesday: Valentine Partner WOD
Thursday: Snatch EMOM 15
Friday: OPEN WOD 15.2
Saturday: Deadlift 1RM
Sunday: Cleans
 
Strength:
Back Squat
5 x 5
(ME/ascending; Working Sets start at 75%)
20:00 Cap
Conditioning:
AMRAP 12:
8 Toes to Bar
12 Wall Ball Shot 20/14
24 Double Unders
Post-WOD Finisher:
Accumulate a 5:00
Plank on Hands
 

Yoga with Liz at 10am!!!

Strength:
Push Press – 5 x 3 (Max Effort)
 
Conditioning:
AMRAP 16:
20 Sit ups
20 Box Jumps 24/20
20 Plate Ground to Overhead 45/25, Fx:25/15
200 Meter Run

Strength:
Deadlift 5 x 2 (Max Effort)
Add 10+ lbs over last weeks 5 sets of 3
“Beginnner”
Deadlift 5 x 5
 
Conditioning:
5 Rounds for time:
10 Toes to Bar Fx: 5 T2B
15 Front Squats 135/95 Fx: 95/65
15:00 Cap

Conditioning:
Open WOD 14.1
AMRAP 10:
30 Double Unders
15 Power Snatches 75/55, Masters:65/45
Fx: AMRAP 10:
60 Single Unders
15 Power Snatches 65/45
 
Post-WOD Finisher:
3 x 400 Meter Run
Rest 2:00
Double Finisher Option:
100 Abmat Sit ups

Conditioning:
20 Rounds for Time:
2 HSPU, Rx+:Strict HSPU
4 Hang Power Cleans 155/105
6 Burpees over Bar
FX: 20 Rounds for Time
2 Hand Release Push ups
4 Hang Power Cleans 135/95
6 Burpees over Bar
 
Post-WOD Finisher:
3-5 Sets:
10 Hollow Rocks
10 Arch Rocks (Superman hold position)
20 Plank Shoulder taps

Strength:
Back Squat
Establish a 1 RM Back Squat
(Primer:
5 @ 65%, 3@70%, 2@ 75%-85%
1 @90% and Above)
“Beginners”
Establish a 5 RM Back Squat
25:00 Working Time
Conditioning:
Every 4:00 x 4
18/15 Cal Row, Fx: 15/12
10 Overhead Squats 135/95, Fx: 95/65