WOD/Events

Happy Veterans Day to all the members in the box who have served our country – THANK YOU FOR YOUR SERVICE!! We are running a regular WOD schedule, and Tucker is working out at 10am if you’d like to join. All BCF members – feel free to have your friends WOD with us for free today (no CrossFit experience required).
We will be partnering up with Team RWB to do the “Armistice WOD” all day (6:30pm WOD is the main event – no cap on class size during the 6:30pm WOD).   Click here for details and registration.
Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com
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About “Armistice” — Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

• The 11-based rep scheme represents the rich history of Veterans Day.
• The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
• The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
• Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Please join us in hosting or participating in WOD with Warriors “Armistice”
Fitness & performance:
“Armistice”
9 minute AMRAP

• 200-meter sprint
• 11 sit-ups
• 11 air squats
• 200-meter sprint
•  22 sit-ups
•  22 air squats
• 200-meter sprint
•  33 sit-ups
•  33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:
9 minute AMRAP

• 200-meter sprint
• 11 pushups
• 11 box jumps (RX 24”/20”)
• 200-meter sprint
• 22 pushups
• 22 box jumps (RX 24”/20”)
• 200-meter sprint
• 33 pushups
• 33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round
 
Finisher: Turkish Get-ups

For Veterans Day (Tuesday) we will be partnering up with Team RWB to do the “Armistice WOD” all day.   Click here for details and registration.
Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com
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Fitness & performance:
EMOTM 12:
3 back squats, 75% of 1RM (minute 1-6)
2 back squats, 80% of 1RM (minute 7-10)
1 back squat, 85% of 1RM (minute 11-12)
 
Fitness:
4 rounds, 1 minute stations:

• Ring dips (red band permitted)
• Overhead walking lunges, 25/15
• Strict Pull ups (red band permitted)
• Burpees onto 45lb plate

Performance:
4 rounds, 1 minute stations:

• Ring dips
• Overhead walking lunges, 45/25
• Strict pull ups
• Burpees onto 45lb plate

Yoga with Sima at 10am!
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Fitness:
Power clean & jerk, 7×1 (A)
Power clean & jerk, find heavy single
This is some beautiful technique (she is doing a full clean & jerk): http://youtu.be/jIOlMUtxhH0
 
Fitness & performance:
“BCF vs. CFSA Throwdown Individual WoD #3”

• Sprint 200m
• 5 cleans (Fx: 95/65; Rx: 135/95)
• 6 handstand pushups
• 4 cleans (Fx: 115/80; Rx: 155/105)
• 6 handstand pushups
• 3 cleans (Fx: 135/95; Rx: 175/115)
• 6 handstand pushups
• 2 cleans (Fx: 155/105; Rx: 205/125)
• 6 handstand pushups
• 1 cleans (Fx: 175/115; Rx: 225/135)

*Note, competition weight for guys was 135, 165, 195, 225, 245 if any guys want to do it as prescribed in the competition

Free class at noon, bring your friends!
Note – Barbell Club is cancelled today (come join us tomorrow or just come to open gym to work on your lifts).
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Fitness:
Front squat, find heavy double
Performance:
Front squat, find heavy single
 
Fitness & performance:
5-4-3-2-1:
Front squats, 85% of heavy single
Rope climbs (remember tall socks or sweat pants!)

Reminder, WOD with Warriors and Team RWB Washington DC on Veterans Day!!

https://www.facebook.com/events/1463224050566618/?ref_newsfeed_story_type=regular
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Fitness & performance:
Deadlift, find a heavy triple
 
Fitness:
4 rounds for time:

• 400 Meter Run
• 9 pull-ups
• 9 ring dips
• 40 Double-Unders

Performance:
4 rounds for time:

• 400 Meter Run
• 6 Muscle-Ups
• 60 Double-Unders

Fitness:
High-hang snatch, 6×3 (A)
5-10-15-10-5:

• Hang power cleans, 75/55
• Over the bar burpees
• Thrusters, 75/55

Performance:
High-hang snatch, 6×3 (ME)
5-10-15-10-5:

• Hang power cleans, 95/65
• Over the bar burpees
• Thrusters, 95/65

Skills class at 8:30pm will cover butterfly pull-ups, kipping ring dips and double unders. These class are designed for beginners or others who haven’t been able to master these movements – join Coach Jake to learn proper technique!
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Warm-up: 5 min double unders
Fitness:
Push press, 5×3 (A)
AMRAP 15:

• 5 box jumps, 24/20
• 30 second handstand holds
• 15 double unders

Performance:
Push press, 5×3 (ME)

AMRAP 15:

• 5 box jumps, 32/26
• 10m handstand walks
• 15 double unders

Technique: Kipping Pull-up technique (also muscle up technique at 5:30, 6:30 & 7:30pm WODs) or 50 pull-ups for time or 30 muscle ups for time
 
Fitness & performance:
“BCF vs. CFSA Throwdown Team WoD #1”
In teams of four, complete relay of:

• 25 calorie row
• 20 shoulders to overhead, 135/80
• 15 pull-ups (chest to bar for the guys)
• 15 toes to bar
• 20 front squats, 135/80
• 25 burpees onto a 45lb plate, 24/20

*One athlete will work at a time. When the athlete has finished each movement, they will tag the hand of the next athlete then the next athlete will start that movement.