WOD/Events

Today’s WOD

View Today’s WOD

Upcoming Events

View Our Events

WOD Archive

11
Sep

Monday, September 12, 2016

TONIGHT: FREE Power Supply tasting for members from 5pm to 8pm. For details Click.Here
Tuesday: FREE Chiropractic care from Arlington Pain and Rehab. For details Click Here
Thursday: BRING A FRIEND WOD!! For details Click.Here
===========================
Strength/Skill Schedule This Week
Monday: Overhead Squat
Tuesday: Hero WOD “Bulger”
Wednesday: Deadlift
Thursday: HSPU Development
Friday: Low Hang Clean
Saturday: Back Squat
Sunday: Split Jerk
==========================
Overhead Squat
4 x 7 (ME)

Then;
30-20-10
WBS 20/14 All to 10′
Alt. KB Snatches 24/16, Fx: 16/12
*5 burpees each time wall balls are broken

10
Sep

Sunday, September 11, 2016

Yoga with Jenna at 10am – Free for Members, $10 for Friends.
Skills Class with Coach Kathleen from 12:30 – 1:30pm. Will be covering: Double Unders and Handstand Holds/Walks. Sign up on Zen Planner!
=========================

Weighted Pull ups
5 x 5 (ME)

AMRAP 15:
200m Run
15 KBS 32/24
10 Box Jumps 30/24 (Bcf:32/24)

Turkish Get Ups:
3 x 8-10 (4-5 on each arm)
*20 Hollow Rocks between sets

9
Sep

Saturday, September 10, 2016

Free Class at Noon, bring your friends for a fun free workout!
*Reminder* Free Mobility Seminar for all BCF Members with Coach Marcus at 1pm

          Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 2/17/2015

 

Power Clean Finisher:
EMOM 10:
2 Touch and Go (ME)

8
Sep

Friday, September 9, 2016

Reminder – FREE mobility clinic with Coach Marcus on Saturday at 1pm!
=======================================================================

Back Squat:
5 x 4 @ 85% of 5RM

 

5 Rounds for time:
45 Double Unders
15 Push Jerks 135/95, Fx: 95/65
3 Rope Climbs Fx: 9 Pull ups
Courtesy: MisFitathletics.com

7
Sep

Thursday, September 8, 2016

Join us tonight at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)! Note – 6:30pm WOD and Core Blast are cancelled tonight.
https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/
=============================================

Clean and jerk technique – lets dial this in and then lift some heavy weight!
Clean and jerks, find a heavy single
30 minutes

 

Optional finisher: 1 mile time trial
 

6
Sep

Wednesday, September 7, 2016

Join us Thursday night at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)!
https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/
========================================

GHR Instruction
(Glute Ham Raises)
Rx: 4 x 7 GHR’s, stop at Parallel
Fx: 3 x 10 Partner or Banded/rig GHR’s
(https://youtu.be/7F5Ibbf2lEc)
use abmat in place of foam roller.

 

5 Rounds:
25/20 Calorie Row
40 Double Unders
Rest 2:1
Maximal Effort

5
Sep

Tuesday, September 6, 2016

Free class at 6:30pm – bring your friends!
=============================================

EMOM 10:
2 Power Snatches (ME)
*No misses to increase load
*Not Touch and Go

 

4 Fast Rounds For Time:
10 Front Rack Lunges 135/95, Fx:95/65
12 Lateral Burpees over the bar
*Hips don’t open on the burpees

4
Sep

Monday, September 5, 2016

Labor Day Schedule:
Monday: 10am WOD (Rich) 5:30pm (Kathleen)
 
Strength/Skill Schedule:
Monday: Push press
Tuesday: Power snatches
Wednesday: GHR
Thursday: Clean & jerks
Friday: Back squats
Saturday: “The Chief”
Sunday: Weighted pull-ups
======================================

Push Press
12:00 to Find a Heavy set of 5
Then
Perform 1 set of max reps at 80% of above

 

AM vs. PM Throwdown WOD 1 “The Chipper”
Teams of 4 (2 working at a time).
20 min AMRAP
200m partner carry
50m handstand walk, FX: 40 Wall Facing Shoulder taps
50 OHS 135/95, Fx: 95/65
50 pull-ups, Fx: Ring Rows
50 shoulder to overhead 135/95, Fx: 95/65
50 pistols, Lunges with KB
50 squat cleans 135/95, Fx: 95/65
50 HSPU Fx: HR Push ups
15 muscle ups (bar or rings permitted) Fx: 20 C2B + Ring dips