WOD/Events

Strength for the week
Monday: Deadlift
Tuesday: Strict Press
Wednesday: Turkish Get-ups and “Annie”
Thursday: Power Snatch
Friday: Back Squat
Saturday: Clean
Sunday: Push Press
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Full Motion Life and Sport will be at the box today giving free ART treatments from 5:15pm-6:45pm

EMOM 10:
2 Deadlifts at 90% of 5Rm

20 min AMRAP:
20 Kettlebell Swings 32/24 Fx: 24/16
20 Atomic Sit-ups w medball 20/14
20m bear crawl
200m run with medball

Skills class with Coach K at 12:30 working on both pistols and toes to bar technique
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EMOM 18:
1: 20m OH Walking Lunges with a MB 20/14
2: 10 Box Jumps (BCF:32/26) 30/24, Fx: 24/20
3: Ring Dips (choose a challenging number of reps)

5 Rounds for time:
8 Toes to Bar
8 Push Ups
8 Power Snatches 95/65, Fx: 75/5
 

Free Class starts at noon with Coach Rob! Perfect for anyone trying CrossFit for the first time!
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[youtube height=”HEIGHT” width=”WIDTH”]PLACE_LINK_HERE[/youtube]
Before today’s WOD, knock out some ankle mobility so that you’re ready to front squat!
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Front Squat:
5 x 5 (ME)
*working sets begin at 75% of 5 RM
20:00
 

AMRAP 12:
6 Chest to Bar Pull Ups, Fx: Pull Ups
6 Hand Stand Push Ups
36 Double Unders

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
“DT”
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105
*scaled recommendations 135/95 and 95/65
*Compare to 5/17/2016

Tabata:
Push ups
KB/DB Hang Power Snatches (Athlete choose weight same side)
Row
(Not rotating)

27-21-15-9
Goblet Squat 32/24 Fx: 24/16
Box Jump Overs 24/20
Sit ups

4 x 400 meter Run
Rest 1:1

BCF is hosting our first Fitness Competition for all FX and Scaled Athletes. Find a partner and sign up!
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3 Giant Sets:
25 Band Pull Aparts
5 Behind the Neck Snatch Push Press (A)
10-14 single Leg Glute Bridges (5-7 each side)

Snatch Complex:
5 Sets of:
1 High hang Squat Snatch + 1 Low hang Squat Snatch + 1 Squat Snatch (Floor)
(ME)

Free Class starts at 6:30pm with Coach Rob. A great way to introduce CrossFit to beginners!
Arlington Pain and Rehab will be here giving free chiro treatments to our athletes! They’ll be at the box between 5pm and 6:30pm
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We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach our $3,000 Goal. If we reach $3,000 by June 16, BCF will also purchase a new water fountain system with quick fill water bottle station. So far we have raised $2,280 (including a $1,500 match from BCF) in just 12 short days. We can reach our goal if we all chip in and spread the word!
https://fundraise.thelastwell.org/fundraise?fcid=1004992
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Filthy Fifty – Reversed
For time:
50 double-unders
50 burpees
50 wall balls 20/14
50 back ext, Sub Good Mornings or Supermans
50 push press 45/35
50 knees to elbows, Fx:abmat situps
50 walking lunges
50 kettlebell swings 16/12 kg
50 jumping pull ups
50 box jumps, 24/20

 
Strength for the Week
Monday: Narrow Grip Bench Press
Tuesday: Filthy Fifty – Reversed
Wednesda: Snatch Complex
Thursday: Double Metcon
Friday: “DT”
Satuday: Front Squat
Sunday: Double Metcon
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Narrow Grip Bench Press:
4 x 5 (Across)
 

5 Rounds for time:
5 Burpees
5 Muscle Ups Fx: 5 Chest to Bar
9 Deadllifts 225/155, Fx: 185/125