WOD/Events

5th Annual AM vs. PM Throwdown is right around the corner! We need to finalize our competition and catering – please respond ASAP if you will be attending and if you are interested in competing!

Saturday, August 17, 4:30-8:30pm: Annual Ballston CrossFit/CFR7 AM vs PM Throwdown

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Strict Press
5 x 5 (ME, Heavier than 8/14)
15:00
 
00:00-05:00
Perform 21-15-9
Row Cals
Push Jerks 115/80, Fx: 95/65
Rest 1:00
06:00-11:00
Perform 18-15-12
Burpees over Bar
WBS 20/14
Rest 1:00
12:00-17:00
Perform 15-12-9
Chest to Bar Pull ups Fx: Pull-ups
Thrusters 115/80, Fx: 95/65

Free Class tonight at 6:30pm with Coach Claire! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
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Front Squat/Back Squat Cycle
6 x 2/4 @ 98%
Rest 4:00 between sets
 
Goat Work:
Practice Skills and drills to improve your challenging Movements
*Kipping Technique
*Handstand Push Ups
*Pull Ups and Muscle ups
*Mobility

Strength for the Week:
Monday: Double Metcon
Tuesday: Front/Back Squat
Wednesday: Strict Press
Thursday: JT Hero WOD
Friday: Front Squat
Saturday: Chipper
Sunday: Deadlift
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!
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Big congrats to members Stef and Michael on their recent engagement! So happy for this awesome couple (the nicest 2 people you’ll ever meet)!! Couples that WOD together, stay together!!

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Double Unders Skills
RX: Flight Simulator for time 5-10-15-20-to 50-and Back down
You must go unbroken through each set or you have to do that set again. Must stop between sets, cannot jump single-unders between sets.
15:00 Cap
 
600 M Run
5 Power Clean and Jerks 155/105, Fx: 135/95
400 M run
10 Power Clean and Jerks 155/105, Fx: 135/95
200 M Run
15 Power Clean and Jerks 155/105, Fx: 135/95

Yoga at 10am, free for all members and $10 for guests and friends! Yoga and flexibility are a great compliment to CrossFit and we highly recommend that all of our members spend the appropriate time on mobility and flexibility – it’ll keep your body moving well and ensure you get into the most powerful positions!

Bench Press:
Find 5 Rm
 

Tabata:
Kettlebell Swings 24/16
Row Calories
KB OH Walking Lunges 24/16
Medball Situps 20/14
 

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

Power Clean Complex
1 High hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean
5 x 1 (A)
 

5 Rounds for Time
3 Hang Squat Cleans 185/125 Fx: 135/95
200 m Run
5 Muscle Ups, Fx: Chest to Bar Pull ups.

5th Annual AM vs. PM Throwdown is less than a month away! We need to finalize our competition and catering – please respond ASAP if you will be attending and if you are interested in competing!

Saturday, August 17, 4:30-8:30pm: Annual Ballston CrossFit/CFR7 AM vs PM Throwdown

 
Push Press
5 x 2 (ME)

12-10-8-6-4-2-4-6-8-10-12
DB Snatches 50/35, Fx: 35/20
Box Jump Overs 24/20
*Alternating Snatches not required

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Front Squat/Back Squat Cycle
6 x 2/4 @ 98%
Rest 3:00″

“Open Wod 12.1″
AMRAP 7:
Max Burpees to 6” Target
Compare: 1/6/2016

Power Snatch Complex
1 High hang Power Snatch + 1 Low Hang Power Snatch + 1 Power Snatch
5 x 1 (A)

Superset Strength:
Pendlay Rows 4 x 6 (A)
Behind the neck Snatch Grip Push Press 4 x 4 (A)
(https://www.youtube.com/watch?v=9r7rOC3hhjk)