WOD/Events

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

---

Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment tonight 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.

Deadlift:
15:00 to establish a Heavy set of 5
then,
perform 2 Dropsets of 5 at 85%-90%
*20:00 Cap
 

21-15-9
Overhead Squats 115/80, Fx: 95/65 RX+ 135/95
*50 Double Unders to Start and between each round including last round

Mighty Meals will be visiting Ballston CrossFit today from 5:30pm-7:30pm to offer tastings of some of their food delivery offerings. This is a great opportunity to sample if you have been considering pre-made food delivery!

---

Strength/Skill Schedule
Monday: Rope Climbs/Front Squat
Tuesday: Deadlift
Wednesday: Ring Dips/Partner AMRAP
Thursday: EMOM Strength & Conditioning
Friday: Snatch Complex
Saturday: Hang Power Clean + Push Press
Sunday: Pistol skills & progressions

---

4 Rounds For time
400m Run
3 Rope Climbs (don’t forget your tall socks!)
10 Power Cleans 135/95, Fx:115/80
 
EMOM 10:
2 Front Squats (A)

Sunday Funday – lets go hike Old Rag! This is a beautiful 4-6 hour hike (with a very technical rock scramble), about 1.5 hours from BCF (we’ll carpool out). Everyone needs to bring at least 100oz of water in CamelBack or backpack and lunch.
We are meeting at BCF in the morning at 7:45am to carpool and LEAVING BCF AT 8AM!

---

Coach Kathleen will be schooling athletes on Rope Climbs and Ring Dips today at 12:30pm – come push and pull with us!

Bulgarian Split Squat (RFESS):
3 x 10 each leg (ME)
Superset with 3 x ME time Ring Support Hold
*https://www.youtube.com/watch?v=i6a0MwviAXU
*athletes can use 1-2 kettlebells to meet the stimulus needed.
 
4 Rounds for Time:
20 Kettlebell Swings 32/24 Fx: 24/16
30 ABMAT sit-ups
400m run

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!

---

Hero Wod “Jason”
For Time:
100 Air Squats
5 Ring Muscle Ups
75 Air Squats
10 Ring Muscle Ups
50 Air Squats
15 Ring Muscle Ups
25 Air Squats
20 Ring Muscle ups
*Compare: 10/7/2016
*Muscle Up Scale: MU Tranisitions, 1:1 Pullup+ring dip

 

Push Jerk
3 x 5 (A)
 
Team Series Wod 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total
Scaled:Hanging Knee Raises

We apologize, but Core Blast is cancelled today. Maria is looking forward to seeing everyone again next week!

 
EMOM 12:
Odd: 1 High Hang Power Clean ( hip) + 1 low Hang PC (top of Knee) + 1 Low Hang PC (below the knee)
Even: 200 Meter Run
 
For Time:
50 Wall Ball Shots 20/14, FX: 30 WBS
15 Cleans 135/95, Fx: 115/80
50 Wall Ball Shots 20/14, FX: 30 WBS
10 Cleans, 185/125, Fx: 135/95
50 Wall Ball Shots 20/14, FX: 30 WBS
5 Cleans, 225/150, Fx: 155/105
*15:00 Cap
*Squat or Power Clean acceptable

Congrats to Kristin and Shaun on a beautiful wedding this last weekend! So much love in the air for this happy couple!!

 

2 Rounds of Max Reps in 2:00 of the following stations:
RX Strict Chest to Bar Pullup, FX: Strict Pullup
RX:Strict Toes to Bar FX: Strict Knees to Elbows
RX: Hollow Rocks, FX: Tucked Hollow Rocks
*Perform movements in order
*Rest as needed between 2:00 working
windows
 
“21 Savage“
AMRAP 21:
200m Run
21 Box Jumps 24/20
21 Dumbbell Deadlifts/KB 50/35, Fx: 35/20
21 Abmat Situps
21 Dumbbell Lunges/KB 50/35, Fx: 35/20 (in Place)
*2 Dumbbells or Kettlebells

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

Back Squat
5 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
2 x 2 @85%
 

Running on a 22:00 Clock
2 Rounds:
0:00-2:00 Max Handstand Pushups, Fx: Hand-release push-ups
2:00-4:00 Rest
4:00-6:00 Max Double Unders
6:00-8:00 Rest
8:00-10:00 Row Calories
10:00-12:00 Rest
Score is total HSPU and row calories