WOD/Events

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

6:45 PM
Core Blast with Shauna

Strength:

E3MOM 15
10 Overhead Squats (Max Effort)

Conditioning:

3 Rounds
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Deadlifts (135/95) (Fx: 95/65) (Rx+: 165/115)

5:15 – 6:45 PM
Free ART Soft Tissue Release from Full Motion Life & Sport. DETAILS >>

Strength:

3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Each Arm Dumbbell Strict Press
20 Barbell Shrugs
1 Minute Easy Ski-erg/Bike

Use band/weights that can be completed unbroken.

Conditioning:

Time Trial
2000m Row

10:00 AM
Yoga with Kristen!

Conditioning:

E3MOM 36
1: Max Calorie Ski Erg
2: AMRAP
– 5 Hang Power Clean (135/95) (Fx: 95/65) (Rx+: 165/115)
– 10 Box Jump Overs
3: AMRAP
– 5 Double Dumbbell Snatches (50/35) (Fx: 35/20)
– 5 Double Dumbbell Push Press (50/35) (Fx: 35/20)
4: Rest

Strength:

E3MOM 15
5 High Hang Squat Snatches
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%+

Conditioning:

30 – 20 – 10
Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)
Toes-to-Bar

Conditioning:

Burpee Test:
50 Burpees for Time

Time Cap: 5 minutes.

Strength:

E2MOM 30
1: 16 Single Kettlebell Front Rack Bulgarian Split Squats (8R/8L)
2: 8 Strict Ring Dips (Weighted if possible)
3: 8 Strict Pull Ups (Weighted if possible)
4: 8 Each Direction Bent Over Dumbell Raises (Front, Side, and Back)
5: 10-15 Weighted GHD Sit Ups (Fx: Weighted Sit Ups)

SCHEDULE
No 3:30 PM WOD or afternoon open gym today.

Conditioning:

E2MOM 40
Min 1: Partner 1
Min 2: Partner 2

1: Calorie Row
2: Box Jumps (30/24) (Fx: 24/20)
3: Calorie Assault Bike
4: 200m Run

Conditioning:

“Karen”
150 Wall Balls (20/14)

Time Cap: 15 minutes.

Strength:

E3MOM 15
10 Bench Press
Set 1: 55 – 60%
Set 2: 60 – 65%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%

6:45 PM
Core Blast with Shauna is cancelled. Back next week!

7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

E3MOM 15
10 Romanian Deadlifts (↑)

Conditioning:

AMRAP 7
8 Chest-to-Bar Pull-ups (Fx: Pull-ups)
16 Russian Kettlebell Swings (32/24) (Fx: 24/16)

REMINDER
Last chance for Ballston CrossFit hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon.

Strength:

E2MOM 24
1: 10 Pallof Press Each Side (2 sec. out/2 sec. in)
2: 10 Each Leg Deficit Reverse Farmer’s Carry Lunge (AHAP)
3: 1:00 Weighted Plank (AHAP)
4: 10 Dumbbell Goblet Squats (AHAP)

Conditioning:

EMOM 10
7 Burpees over the Bar
Max Reps Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)