WOD/Events

FREE Muscle-up clinic from 4-4:30pm today with Coach Tucker! Just show up!
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OPEN workouts will be held on SATURDAYs at BCF and Fridays at CFR7.
The CrossFit Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors.

Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts on Saturday at BCF (Friday at CFR7), enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. Each week, the Saturday WOD at BCF will be the Open WOD!
It all starts TODAY February 25, 2016.
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EMOM 10:
1 Snatch + 1 low hang Snatch + 1 OHS (A)
 
3 rounds for time:
10m Overhead KB lunges left 24/16 FX: 16/12
10 T2B
10m Overhead KB lunges right 24/16 FX: 16/12
10 HSPU (RX men to a 45lb deficit)

FREE Muscle-up clinic from 4-4:30pm on Thursday with Coach Tucker! Skip out of work early and show up!
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OPEN workouts will be held on SATURDAYs at BCF and Fridays at CFR7.
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All Ballston CrossFit members and AVA Ballston Residents are invited to our BCF Paleo Potluck! Join us for an evening of community building and clean eating from 7:30-9:30pm in the AVA Ballston Lounge.
Please prepare a paleo appetizer, entree, or dessert for the group to share!
When: Saturday, February 27, 7:30-9:30pm
Where: AVA Ballston Lounge
4650 Washington Blvd
Arlington, VA 22201
**to the right of the tennis courts behind BCF**
RSVP on Facebook 
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GHD Hip Extension instruction
 
For Time, with a partner:
120 Cal Row
100 WBS 20/14
80 Cal Row
60 WBS 20/14
40 Cal Row
20 WBS 20/14

 
Finisher:
RX: 4×10 unbroken C2B pull-ups
FX: 4×10 unbroken pull-ups

Front Squat:
20 Minutes to Find Heavy Triple
 
3 x AMRAP 2 (6 min total work)
3 Deadlifts 165/110, FX: 115/80
3 Hang Power Cleans 165/110, FX: 115/80
3 Shoulder to Overhead 165/110, FX: 115/80
9 Burpees
Rest 2:00
Score is Total Rounds + Reps. Start where you left off in the previous AMRAP for a total rounds + reps at the end of the 3 AMRAPs.

The CrossFit Open 2016 starts THIS week! There are RX and Scaled divisions so the Open is for all BCF athletes.  Register now and become part of Team Ballston CrossFit! 
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Push Press
5 x 3 (ME)
 
AMRAP 15:
10 Games Std. Box Jumps 24/20
15 KB SDHP 32/24 FX:24/16
20 Double Unders

Yoga today at 10:00 am with Jenna! Take care of your mind and body by making time for your mat. Free for members, $10 for friends!
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Improve your Snatch and Clean and Jerk during our four week Intermediate Olympic Weightlifting course, led by Coach Travis! Each session will meet Saturday from 2:30-4:00pm and will grow your strength, efficiency, and confidence! Read more and Register Here!
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Clean and Jerk:
2 @ 80%, 2 x 1@85% and 3 x 1 @ 90%
NOT TOUCH AND GO
 
EMOM 15:
5 Chest to Bar Pull Ups (Fx: pull-ups)
10 Push Ups
15 Air Squats
*if athletes don’t complete the required reps in the round…then you rest the following minute and then continue.

Comp WOD today at CFR7, 11:30am-12:30pm. Find out more here.
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The CrossFit Open draws near!!! Sign up and join Team Ballston CrossFit! Starting next week, we will do The Open Workouts every Saturday at BCF. If you cannot attend, CFR7 will do the Open Workouts on Fridays.
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Next Saturday, February 27, will be FULL of Community Events!!!
3:00-5:00pm: BCF & CFR7 Ninja Saturday Funday! –>RSVP on Facebook and coordinate carpooling
7:30-9:30pm: BCF Paleo Potluck at AVA Ballston! –>RSVP on Facebook to give Power Supply a numbers estimate and to plan any snack you might want to bring
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Time to Bro out!!!
4 Supersets of:
8-10 Barbell Row (A)
8-10 Bench Press (A)
Rest as needed (18 minutes working time)
 
AMRAP 18:
5/3 Muscle Ups, FX: 10 ring dips
15 Thrusters 115/80 FX:95/65
200m Run
 

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Open WOD 15.4 Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/125
18 handstand push-ups
6 cleans 185/125
21 handstand push-ups
9 cleans 185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled and Masters 55+
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
 
 
Front Squat Finisher:
3 x 5 (ME)

Sign up now for The 2016 CrossFit Open!  The Open starts next week…don’t delay! RX and Scaled Divisions– join the fun!
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Snatch:
3 @ 80, 2@85% and 3 x 1 @ 90%
NOT TOUCH AND GO
 
4 x AMRAP 2:
400m Row
ME OHS 95/65
Rest exactly 2 minutes
*Run if the weather is nice