WOD/Events

Fitness & performance:
“Hammer”
Five rounds, each for time, of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Just a reminder, Sunday yoga is cancelled again. Still searching for a replacement instructor!
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It’s American Open week – USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend.
The American Open is in Washington this week at the Washington Hilton’s Columbia Ballroom, and tickets are priced at just $5 per day or $12 for the weekend.
Over 380 Weightlifting athletes will be seeking gold as well as the chance to rank for the 2015 Pan American Games, 2015 Junior Worlds and 2015 Youth World Championships.
As well as Weightlifting Olympians Melanie Roach (53kg), Geralee Vega (63kg) and Norik Vardanian (94kg), you will be able to see 2014 World Team members Marissa Klingseis (+75kg), Travis Cooper (77kg), James Tatum (77kg) and Geralee Vega (63kg). Not only that but our line up also includes CrossFit Games Champions and professional athletes from the GRID league.
Getting There
The venue is accessible via the Q Street entrance of the Dupont Circle Metro stop, and there is a discounted rate for parking at the venue also. From the Dupont Circle stop (Red Line), it is 2 blocks north to the Washington Hilton.
Buying Tickets in Advance
Tickets are available in advance here;
http://secure.mycart.net/catalogs/index.asp?category=340814
Start List in Full
The full information, and the American Open start list, can be found here;
http://www.teamusa.org/USA-Weightlifting/Features/2014/March/26/2014-American-Open-Championships
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Fitness:
Split jerk technique; then 10×1 (A)
Performance:
Split jerk, find a heavy single
 
Fitness & performance:
EMOTM 10:
3 split jerks* (75% of weight used/heaviest single)
Max burpees with the remainder of the minute.
*Hold 3 seconds at the bottom of dip on every jerk.

Fitness:
Overhead squat, 5×3 (A)
Performance:
Snatch balance and 1 overhead squat, find a heavy single
 

Fitness & performance:
EMOTM 10: 3 strict or weighted pull-ups (A)
 
Fitness & Performance
“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
*Compare to 8/5/2014

It’s American Open week – USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend.
The American Open is in Washington this week at the Washington Hilton’s Columbia Ballroom, and tickets are priced at just $5 per day or $12 for the weekend.
Over 380 Weightlifting athletes will be seeking gold as well as the chance to rank for the 2015 Pan American Games, 2015 Junior Worlds and 2015 Youth World Championships.
As well as Weightlifting Olympians Melanie Roach (53kg), Geralee Vega (63kg) and Norik Vardanian (94kg), you will be able to see 2014 World Team members Marissa Klingseis (+75kg), Travis Cooper (77kg), James Tatum (77kg) and Geralee Vega (63kg). Not only that but our line up also includes CrossFit Games Champions and professional athletes from the GRID league.
Getting There
The venue is accessible via the Q Street entrance of the Dupont Circle Metro stop, and there is a discounted rate for parking at the venue also. From the Dupont Circle stop (Red Line), it is 2 blocks north to the Washington Hilton.
Buying Tickets in Advance
Tickets are available in advance here;
http://secure.mycart.net/catalogs/index.asp?category=340814
Start List in Full
The full information, and the American Open start list, can be found here;
http://www.teamusa.org/USA-Weightlifting/Features/2014/March/26/2014-American-Open-Championships
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Clean technique
 
Fitness & performance:
AMRAP 12:
3 power cleans (Fx: 95/65; Rx: 135/95)
6 pushups (Rx: hand release)
9 squat jumps
*Rest 6 minutes, then:
AMRAP 12:
3 cleans (Fx: 115/80; Rx: 155/105)
6 ring dips
9 box jumps (Fx: 24/20; Rx: 32/26)

Private Sales Exclusively for Ballston CrossFit Members

Fitness & performance:
Front squat, find a heavy double
 
Fitness:
10-20-30:
Kettlebell swings, 24/16
Burpees to plate
Weighted walking overhead lunges, 25/15
Performance:
10-20-30:
Kettlebell swings, 32/24
Burpees to plate
Weighted walking overhead lunges, 45/25

Yoga class is cancelled today, still searching for a new BCF yoga instructor.
Join us for our Homeless Hope event!
When: Sunday, December 7th starting at 8am packing up the gear. Then head downtown to deliver the clothes to people in need on the streets of DC.
Where: Ballston CrossFit – 1110 N. Glebe Rd. Arlington VA 22201. 
What: Homeless Hope winter clothes distribution
Why: show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC.
Come join us, or drop off a coat/blanket at Ballston CrossFit in the next few days, or make a financial donation: www.homelesshope.org.
“It is more blessed to give than to receive.” – Jesus (Act 20:35)
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Fitness:
Hang power clean to front squat, 10×1 (A)
Performance:
Clean, find a heavy double
 
Fitness & performance:
AMRAP 10:
Bear complexes, 70% of weight used/heaviest double

 

Free class at noon – bring your friends!
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Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, 3×10 (ME)
 
Time trials:
A) Row 2000m
B) 200 double unders
*Rest five minutes in between A & B.