WOD/Events

Skills class at 8:30pm with Coach Jake! Can’t do a kipping pull up? Having trouble hitting double unders?  Come practice your weaknesses at the LAST SKILLS CLASS IN 2014!!!  We will not be running this class again until the New Year.
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Thanksgiving Week Schedule Below.  Please make sure to reserve classes.  Please and Thank You!!!

 
Fitness: Back Squat 5×5(A)
5 rounds:

• 10 Kettlebell Swings (24/16)
• 10 Jumping lunges
• 10 Ring dips
• 10 Toes-to-bar

Performance: Back Squat Establish a 2RM
5 rounds:

• 10 Kettlebell Swings (32/24)
• 10 Jumping lunges
• 10 Ring dips
• 10 Toes-to-bar

Rope Climb Technique or 15 rope climbs for time – remember your tall socks and/or sweatpants to protect your legs!
 
Fitness & performance:
11.4 Open workout AMRAP 10:

• 60 over the bar Burpees
• 30 OHS (120/90)
• 10 MU

We’re excited to announce the 2015 Ballston CrossFit Nutrition Challenge is January 11-February 7, 2015! 

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Fitness: Push Press 5×5(A)
Performance: Push Press, Establish a 3RM
Fitness & Performance:
Tabata Stations:

• Wallballs (20/14)
• Renagade Rows (40/25)
• Med Ball clean (20/14)
• Sit Ups

Yoga at 10am with Sima – free for members and $10 for friends. NOTE – the heat has been turned on but our system only allows one temperature, which is set for CrossFit but a little cool for yoga – so dress appropriately and drop the layers will Sima gets you working. If you can’t do an awesome Overhead Squat, you should be at yoga!!
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Fitness & performance:
“Bradshaw”

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
10 rounds for time:

• 3 handstand push-ups
• 6 deadlifts, 225/155
• 12 pull-ups
• 24 double unders

Free class at noon – bring your friends and WOD with them!
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Fitness & performance:
CrossFit Total 2.0

• Overhead squat, find 1RM
• Bench press, find 1RM
• Clean, find 1RM

*Compare to 8/21/2014
 
Optional finisher: Fitness & performance:
Sled pushes, 8x50m
*Add weight each push. This is a maximal effort.

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Technique: split jerks (this is how it is done: https://www.youtube.com/watch?v=4YJ_L7jqgoA)
Fitness:
Split jerk, 10×1 (A)
AMRAP 9:

• 3 hang power cleans, 95/65
• 3 push presses, 95/65
• 6 hang power cleans, 95/65
• 6 push presses, 95/65
• 9 hang power cleans, 95/65
• 9 push presses, 95/65

*Continue to add three reps to each movement until the nine minutes are complete.
Performance:
Split jerk, 2×3 (75%); 2×2 (80%); 2×1 (85%); 1×1 (90%)
AMRAP 9:

• 3 hang power cleans, 115/80
• 3 push presses, 115/80
• 6 hang power cleans, 115/80
• 6 push presses, 115/80
• 9 hang power cleans, 115/80
• 9 push presses, 115/80

*Continue to add three reps to each movement until the nine minutes are complete. 

Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 10×3 (80%)
 
Fitness & performance:
With a continuously running clock, complete 5 thrusters every minute. 

• From 0:00-5:00, use 75/55.
• From 5:00-10:00, use 95/65.
• From 10:00-15:00, use 115/80.
• Continue adding 20/15 pounds every 5 minutes for as long as you are able.

*Performance athlete will start with 95/65.

Skills class at 8:30pm with Coach Jake! Can’t do a muscle up? Today is the day to learn!! Jake will be teaching the muscle up progressions as well as rowing technique. Attend today and next week as we won’t be running the skills class at the end of November and December.
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Technique: snatch
Fitness:
Snatch, 10×1 (A)
4 rounds for time:

• 5 power snatches, 95/65
• 10 snatch-grip push presses, 95/65
• 15 double unders

Performance:
Snatch, 1×3 (75%); 2×2 (80%); 2×1 (85%); 1×1 (90%)
 
4 rounds for time:

• 5 power snatches, 115/80
• 10 snatch-grip push presses, 115/80
• 15 double unders