WOD/Events

Fitness:
Deadlift, 5×3 (A)
Performance:
Deadlift, 10×3 (80%)
*Rest no more than 90 seconds between sets.
 
Fitness & performance:
“Annie”
50-40-30-20-10:

• Double unders
• Sit-ups

*Compare times to 6/5/2014

Ladies – I recommend wearing a t-shirt versus a tank top for the dumbell push press today (dumbbells directly on skin = shoulder abrasions)
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Skill: Kettlebell snatches
 
Fitness & performance:
With a partner, 4 rounds of 1 minute stations (one partner working at a time):

• Max rep renegade rows, 25/15
• Max rep handstand pushups
• Max rep kettlebell swings, 24/16
• Max rep dumbbell push press (pair of dumbells), 40/30

*Rest 2 minutes then row 2000m relay (switch every 500m with your partner).
**Record total reps and time on row.
 

Skills class at 8:30pm (be sure to reserve, it was nearly filled up), these are the skills this week:

• kipping HSPU (you’ll need this skill for the WOD on Thurs!)
• kipping toes to bar

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“Barbara”
5 rounds:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 air squats

*Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
**Compare to Dec 26, 2014

Last call to RSVP for the 2014 AM vs. PM Throwdown and BBQ!! Like last year, we are catering this event (thanks Adam G!) – please let us know if you’re coming so we can have enough food (free for members and $10 for guests who are eating)!  https://www.facebook.com/events/655331617874561/?ref_dashboard_filter=upcoming
Also, I’m disappointed with how many athletes have signed up to compete for the Throwdown. In the survey a few weeks ago, many athletes asked for more opportunities to compete. WELL HERE IS YOUR OPPORTUNITY!! Time to sign up guys, we’d like to have at least 16 people on each team. It’s a team event, so it’s ok if you aren’t great at certain movements (your team can pick up some work). This is designed to be a fun event and an opportunity to get some exposure competition. We will make sure the teams end up being fairly balanced (we’ll have some coaches compete as well).
Register here: https://docs.google.com/spreadsheets/d/1OXYJJ4pTlZtTE5amQKKYjCREKeJ-VwNSAYd1i6dt_jI/edit#gid=0
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Fitness & performance:
Back squat, find heavy double
Fitness:
3 rounds for time:
15 box jumps, 24/20
30 kettlebell sumo deadlift high-pulls, 24/16
100 foot overhead walking lunge, 25/15
Performance:
3 rounds for time:
15 box jumps, 24/20
30 kettlebell sumo deadlift high-pulls, 32/24
100 foot overhead walking lunge, 45/25
**Coaches note: 100 feet is up and back the full length of the red line
 

Reminder: mobility seminar with Dr. Kempe on Monday from 6:15-6:45pm.   Free for all athletes (we will be focusing on ankle mobility). The 5:30pm WOD will start at 5:25pm and end by 6:15pm (be sure show up 5 min earlier than usual and remember to reserve classes – click this link from your smartphone to create the app: ballstoncrossfit.zenplanner.com). 6:30pm WOD will start at 6:45pm.
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Fitness:
Push press, 5×5 (A)
5 rounds for time:

• 5 [squat] snatches, 95/65
• 10 pull-ups and ring dips

Performance:
Push press, find a new 5RM

5 rounds for time:

• 5 [squat] snatches, 135/95
• 5 muscle-ups

Yoga at 10am – free for members, $10 for friends. Reminder – we have open gym at noon.
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Fitness:
Clean & jerk, 5×3 (A)
Performance:
Clean & jerk, find heavy single
*All athletes with acceptable technique should find heavy single.
 
Fitness & Performance
“Grace”
For time:
30 clean & jerks, 135/95
*Compare to 2/16/2014

Free class at noon – bring your friends.
FYI – for Barbell Club today, we won’t have a coach (we’re all at an olympic lifting meet and mobility seminar) – but we’ll have a prescribed oly workout for you to come practice lifts.
Reminder – open gym at 1pm.
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Fitness:
Snatch, 5×3 (A)
 
AMRAP 10:

• 5 front squats, 115/80
• 10 kettlebell swings, 24/16
• *At the top of every minute, complete 15 double unders

Performance:
Snatch, find heavy single
*All athletes with acceptable technique should find heavy single.
 
AMRAP 10:

• 5 front squats, 155/105
• 10 kettlebell swings, 32/24
• *At the top of every minute, complete 15 double unders

Reminder: mobility seminar with Dr. Kempe on Monday from 6:15-6:45pm.  
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Fitness & performance:
2014 CrossFit Games Team Event “Team Fifties”
Working with a partner (one partner working at a time except sit-ups working together), each team completes the following for time:

• Row 100 calories
• 100 partner medicine ball sit-ups, 20/14
• 100 wall-ball shots, 20/14
• 100 box jump overs, 24/20

Note: medball sit-ups back and forth like this (but with med ball touching the ground overhead each time).
 
We will have a finisher after the metcon.