WOD/Events

Yoga today at 10:00 am with Claire. Free for members, $10 for friends! Unsure if you should go? Read this article! 
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Tomorrow is your last day to buy lululemon gear to be printed with the Ballston CrossFit logo! Do not miss out, head to lululemon Clarendon today! Free printing and convenient delivery to BCF upon completion!
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Power Clean
6 x 2 (ME)
 
50-40-30-20-10
Push Ups
Sit ups

Remember to stop by lululemon Clarendon before end of day Monday, May 16 to purchase your clothing to be printed with the Ballston CrossFit logo! As a reminder: printing is free and lululemon will conveniently drop all product off at BCF upon completion! Don’t miss out on this unique opportunity! 
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“Rolling dice”
Sharing a rower with a partner, row 1,000m as a team. Rower must try to row exactly 100m (no half-pulls on the rower are allowed). For every meter over or under 100m, you have to do 1 burpee (maximum is 10 burpees regardless of how far over or under). Example: If athlete A rowed a 106 meters, then they have to immediately do 6 burpees. Once burpees are completed, then Athlete B/partner may start to row to the 200m mark. They would then be trying to stop the rower on exactly 200m. First team to finish wins.

 
Deadlift:
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
15 min AMRAP:
20 walking OH lunges 45/25 Fx: 25/15
15 unbroken wall balls 20/14 (2 burpee penalty every time you break on wall balls)
10 burpees

Remember to stop by lululemon Clarendon before end of day Monday, May 16 to purchase your clothing to be printed with the Ballston CrossFit logo! As a reminder: printing is free and lululemon will conveniently drop all product off at BCF upon completion! Don’t miss out on this unique opportunity! 
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Turkish Get Up Technique:
3 x 10 (5 each side)
 
EMOM 21:
Min 1: 200 m Run
Min 2: 10 T2B
Min 3: 5 Power Cleans 80%
*Rotating stations

Bench Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
AMRAP 12:
2 Muscle Ups (bar or ring) FX: C2B pull-ups
6 Pistols Fx;KB lunge
12 KB Snatches 24/16, FX: 16/12
*Do not have to Alt., Hang is exceptable

 

On Facebook? Be sure to join our BCF Members Group!  Our private BCF group serves to connect members, build community, and share box and event information!
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*Remember to order your lululemon BCF gear by end of day Monday, May 16! Swing by lululemon Clarendon to pick up your product of choice*
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Snatch (squat)
20 Minutes to find Heavy Single
 
For Time:
120 Double Unders
30 Snatches (squat) at 80% of Strength
120 Double Unders
 
Plank Finisher:
Accumulate a 5:00 Plank In the least amount of sets possbile

Kipping HSPU Technique OR
Rx: 5 x 3 Strict + 5 Kipping
FX: 6 x 4 Kipping
* Minimal Rest
**feel free to scale up to make this more challenging
 
Partner WOD: For time
2K Row Buy in:
2 rounds of:
50 WBS 20/14
50 Deadlifts 185/125 Fx: 135/95
50 Box Jump Overs 24/20*
2K Row Cash out
*feet may touch the top of the box, not required to open the hips
 
 

5/3/1/ Schedule
Monday: Back Squat
Wendnesday: Snatch (Just so you know)
Thursday: Bench Press
Saturday: Deadlift
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Tonight at BCF:
1) lululemon Trunk Show: 5:15-6:45pm
Use this opportunity to purchase product to be print screened (for free!) with the Ballston CrossFit logo! lululemon will drop off finished product back at BCF. If you cannot make the trunk show, stop by lululemon Clarendon by Monday, May 16 to ensure your order!
2)Complimentary Injury Assessment & Kinesiotaping with Dr. Bill Kempe: 6:00-7:30pm
Sign up for a Complimentary Injury Assessment and Kinesiotaping with Dr. Kempe of Airrosti. Please use the registration link to reserve your spot and do not miss the opportunity to evaluate any pain, receive an expert assessment, and review any findings and treatment options!
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Back Squat
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
40-30-20
Push Press 115/80, FX: 95/65
Box Jumps 24/20
C2B Pull Ups, Fx: Pull ups
Courtesy: MisFits Athletics
 
Ephesians 6:1-3 – Children, obey your parents in the Lord, because this is right. Honor your father and mother which is the first commandment with a promise – that it may go well with you and that you may have a long life.
 

FREE YOGA FOR MOTHERS TODAY! 10 am Yoga with Jenna. Free for members and mothers, $10 for drop ins.
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“Strict Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.
 
For Time:
1-2-3-4-5-6-5-4-3-2-1
Hang Power Snatch 115/80, Fx: 95/65
OHS 115/80, Fx:95/65