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26
Feb

Monday, February 27, 2017

Open athletes – remember to submit your scores by 8pm!!

Strength for the week
Monday: Long Partner WOD
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Clean and Jerk
Friday: TBD
Saturday: 17.2
Sunday: Push Press

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Partner WOD:
AMRAP 20
100 Double unders
50 walking KB overhead lunges 24/16
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Cal Row

 

Finisher:
RX: 20-30 muscle ups for time
FX: muscle up transitions or muscle up technique

25
Feb

Sunday, February 26, 2017

Skills class with Coach Kathleen at 12:15! Today we’re going over Handstand Push-Ups and Double Unders! Open WOD make-up at 12:15pm with Coach Travis!
Faith and Fitness workout and discussion from 4-5:30pm today. Free for everyone, friends welcome!
https://ballstoncrossfit.com/sunday-february-26-at-4pm-faith-and-fitness/
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Strength for the week
Monday: Long Partner WOD
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Clean and Jerk
Friday: TBD
Saturday: 17.2
Sunday: Push Press

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5 RM Front Squat Retest
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

 

 

For Time:
30-20-10
Overhead Squats 115/80 Fx: 95/66
Hang Power Cleans 115/80 95/65
RX+: 135/95
 

24
Feb

Saturday, February 25, 2017

Free class starts at noon for those new to CrossFit looking to give it a try!!
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CrossFit Open Wod 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
30 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
40 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
50 dumbbell snatches 50/35
15 burpee box jump-overs 24/20

Time cap: 20 minutes

Athletes competing in the Open. Please familiarize yourself with the movement standards. (https://games.crossfit.com/workouts/open/2017#movementStandards)

24
Feb

Friday, February 24, 2017

Sunday – come join us at 4pm for a free Boot Camp workout and faith discussion!
https://ballstoncrossfit.com/sunday-february-26-at-4pm-faith-and-fitness/
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Snatch 5×2 (A or ME)
 

4 Rounds:
200m Run
20 sit-ups
15 C2B Pull-ups FX: Pull-ups
10 pistols FX: Goblet Squats 24/16

22
Feb

Thursday, February 23, 2017

Tonight is the night that 17.1 is announced. It’s officially OPEN SEASON!
Don’t forget to register at games.crossfit.com
 
Push Jerk:
5×5 ME

 

Row 500m all out sprint as fast as possible
Rest 3 min
Row as many meters as possible in the time it took you to row 1st 500m (all out sprint again) — i.e. If it took you 1:45 then as many meters as possible in 1:45
Rest 3 min
Row the amount of meters you got in part 2 as fast as possible (sprint) — i.e. If you got 460 m then 460m as fast as possible

Fx: 3 x 500m Row (ME)
Rest: 3:00

21
Feb

Wednesday, February 22,2017

https://www.instagram.com/p/BQxn3qlA3wk/?taken-by=crossfitgames
 
We are one day away from the Open! Sign up at games.crossfit.com
 
Turkish Get Ups
3 x 6-8 (3-4 each side)

Diane
21-15-9
Deadlift 225/155
Handstand Push Ups

Dumbbell Open Prep
3 Sets:
15 DB Thrusters (50/35 if available) 45/30, Fx: 30/20
10 Burpees as Fast as possible
Rest: 90 seconds

20
Feb

Tuesday, February 21, 2017

Free Class at 6:30pm! Dr. Josh from Arlington Pain & Rehab will be treating athletes from 6-7pm, come see him if you have any injuries or body issues.
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5 RM Back Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

 

1-2-3-4-5-4-3-2-1
Bar Muscle Ups, Fx: Chest to Bar Pull ups
Squat Snatch @ 80%

 

19
Feb

Monday, February 20, 2017

Strength for the Week:
Monday: Hang Cleans, Rope Climbs and DB snatches
Tuesday: Back Squat
Wednesday: Diane
Thursday: Push Jerk
Friday: TBD
Saturday: Open WOD 17.1!!!!!
Sunday: Power Snatch

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EMOM 15:
Min 1: 5 Touch n Go Hang Power Cleans*
Min 2: 2 Legless Rope Climbs, Fx: 2 Rope Climbs
Min 3: 20 alternating DB snatches*

*choose heaviest weights possible

3 Rounds:
400m run
50 double unders
15/10 Ring Dips Fx: 9/6 Ring Dips

RX+ use high rings for ring dips