Yoga with Sima at 10am, free for members, $10 for friends.
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Fitness:
Snatch, 7×2 (A)
AMRAP 12:
Performance:
Snatch, find heavy double
AMRAP 12:
Free WOD at noon, bring your friends!
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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in 2007.
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Reminder – Dr. Gold will be treating athletes on Monday from 5-6pm.
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 5×3 (ME)
Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible of:
18 pull-ups
18 kettlebell swings (24/16)
18 goblet squats (24/16)
Every time the partner returns from the suitcase carry, prior to rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)
Great mobility article for runners: http://running.competitor.com/
Reminder, www.mobilitywod.com is an awesome resource for mobility exercises.
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Technique: push jerk and power snatch
Fitness:
Push jerk, 5×5 (A)
Performance:
Push jerk, 5×3 (ME)
Fitness & Performance:
“Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.
For time:
75 power snatches, 75/55
Fitness:
Power clean, 7×3 (A)
21-15-9:
Performance:
Power clean, 10×1 (90%)
21-15-9:
Remember to reserve classes. Click on this link from your smart phone to create an app: ballstoncrossfit.zenplanner.com
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Fitness:
Back squat, 5×5
*Add 5-10 pounds from the previous week.
5 rounds for time:
Performance:
Back squat, 2-2-2-2-2 (ME)
5 rounds for time:
Today from 6:15-6:45 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
Remember to reserve classes. Click on this link from your smart phone to create an app: ballstoncrossfit.zenplanner.com
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Skill: Turkish Get-ups
Fitnesss: Tabata intervals of:
Performance: Tabata intervals of:
Happy Easter BCF!! Only WOD today is 5:30pm with Coach Bryan.
John 3:16 – For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
Matthew 28:1-7 – After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men. The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”
Romans 10:9 – If you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved.
John 11:25-26 – Jesus said to her, “I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die.
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Fitness:
Snatch, 7×2 (A)
5-4-3-2-1:
Performance:
Snatch, find heavy double
5-4-3-2-1:
Free class at noon, bring your friends!
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Fitness:
Overhead squat, 5×5 (A)
Performance:
Overhead squat, find heavy single
“Man Test”
AMRAP 10:
Clean & jerk (BW/65%BW)
*Compare to 4/7/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1397852283./560704083953132/?type=3&theater
