WOD/Events

Push Press
4 x 6 (A)
 
3 Rounds for Time:
20 Power Cleans 115/80 Fx: 95/65
30 Ft. HS Walk, Fx: 40 wall facing Shoulder taps
40 sit-ups

Memorial Day Murph will be held at 10:00 AM and 5:30 PM. Come Honor this Hero and all the Hero’s that perished to provide us with the freedom we enjoy today.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

You can read more about Lt. Michael P. Murphy here. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Memorial Day Schedule:
Sunday: 10am Yoga, 11:15am WOD, 5:30pm Open Gym (12:15pm Open Gym was cancelled b/c no one had reserved)
Murph Monday: 10am WOD, 5:30pm WOD
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Deadlift;:
5@75%, 3@85 and 1+ @95%
 
4 Supersets:
16 Single leg Glute Bridgs (8 each side/ 1 side at a time)
16 Dumbell hammercurl (8 each side/ 1 side at a time)
focus on the eccentric portion 3 sec

Memorial Day Weekend Schedule:
Saturday: 10am WOD, 11am- 12pm Open Gym
Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym
Murph Monday: 10am WOD, 5:30pm WOD
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EMOM 12:
ODD: 18/15 Cal Row, Fx: 15/12
EVEN: 9 Box Jumps 30/24, Fx:24/20
 
8 rounds for time:
6 T2B
8 Push Press 135/95, FX:115/80

Memorial Day Weekend Schedule
Saturday: 10am WOD, 11am- 12pm Open Gym
Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym
Murph Monday: 10am WOD, 5:30pm WOD
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Strict Press
5@75%, 3@85 and 1+ @95%
 
Every 3 minutes for 15 minutes: 6 rounds total
400 m Run.
*Score is slowest run

 
Finisher:
50 Vups up for time

Bring a friend to any WOD ALL DAY for FREE! Give your friend and family the chance to see how we do things at Ballston CrossFit.  Join us for a short but sweet WOD, all exercises are scalable to your ability level.
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. About RWB and 21 Guns Wod

The WOD – 21 Guns
21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups
* Adaptive or modified exercises can be used. Local Functional Fitness Coaches can asses your ability level and provide these modifications.
For the main event at 6:30 pm hosted by RWB visit our FB event page: https://www.facebook.com/events/629428090539065/ 

TOMORROW is Bring a Friend to WOD Day and WOD with Warriors- 21 Guns- with Team RWB! Share the event on Facebook and invite your friends. Happy Hour at World of Beer following the 6:30pm WOD! 
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Memorial Day Weekend Schedule:
Saturday: 10am WOD, 11am- 12pm Open Gym
Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym
Murph Monday: 10am WOD, 5:30pm WOD
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Back Squat
5@75%, 3@85 and 1+ @95%
 
5 Rounds for Time:
15 Hang Power Cleans* 115/80 Fx: 95/65
30 Double Unders
*every time you put the barbell down, immediate 3 burpee penalty

Please Note: Tuesday Core Blast now meets from 5:40-6:10 pm. 
Free Class tonight at 6:30pm! As always, invite your friends to a fun, free workout and share with them the community you love!
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Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB! 
Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.
RSVP on Facebook and invite your friends! 
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Memorial Day Weekend Schedule:
Saturday: 10am WOD, 11am- 12pm Open Gym
Sunday: 10am Yoga, 11:15am WOD, 12:15pm Open Gym, 5:30pm Open Gym
Murph Monday: 10am WOD, 5:30pm WOD
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Teams of two (one partner working at a time), for time:
1k Run (both partners run together)
50 Burpees
10 Thrusters, 135/95 FX:115/80
75 box jumps, 32/26 FX:24/20
10 Thrusters, 135/95 FX:115/80
100 Kettlebell Swings 32/24 FX:24/16
10 Thrusters, 135/95 FX:115/80
75 box jumps, 32/26 FX:24/20
10 Thrusters, 135/95 FX:115/80
50 Burpees
1k Run (both partners run together)
RX+: 155/105