One more shout out to Rich Froning and Camille Leblanc-Bazinet on their 2014 CrossFit Games victories. Lots of hard work and dedication by both of these great athletes!

Galatians 6:14 – May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.
Fitness & performance:
Back squat, find 1RM (or 3RM for newer athletes)
 
Fitness:
4 rounds for time:

• 10 hang power snatches, 75/55
• 15 ring dips
• 20 double unders

Performance:
4 rounds for time:

• 10 hang power snatches, 95/65
• 15 ring dips
• 20 double unders

Fitness:
Clean, 5×3 (A)
Split jerk, 5×3 (A)
Performance:
Clean, find heavy double
Split jerk, find heavy double
 
Fitness & performance:
400m time trial

Huge congrats to 2014 CrossFit Games CHAMPION Rich Froning!! Rich is an incredible athlete and even more incredible man – we were fortunate enough to have him come to BCF last year for a fundraiser with The No Greater Sacrifice Foundation, raising money for children of fallen and wounded service members.
https://www.facebook.com/media/set/?set=a.488767464480128.109566.294215720601971&type=3

 
Be sure to reserve classes. If you don’t have the app, click on this link from your smartphone: http://BallstonCrossFit.zenplanner.com 
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Fitness:
Bench press, 5×5 (A)
Fitness:
Bench press,
2×10; 2×5; 2×1 (ME – note: this rep scheme is NOT designed to allow you to establish a new 1RM)
 
Fitness & Performance:
“Jackie”
For time:

• 1000 meter row
• 45 pound thruster, 50 reps
• 30 pull-ups

*Compare to 4/14/2014

Yoga with Sima, free for members and $10 for drop-ins.
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Fitness:
Overhead squats, 5×5 (A)
21-15-9:

• Deadlifts, 225/155
• Pull ups

Performance:
Overhead squats, find heavy single
21-15-9:

• Deadlifts, 275/185
• Chest to bar pull ups

Free class at noon – bring your friends!
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Fitness:
Clean, 3×3 (A)
Performance:
Clean, 3×2 (90%)
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Fitness & performance:
The Chief:”
5 rounds, AMRAP 3:

• 3 power cleans, 135/95
• 6 pushups
• 9 air squats

Then 1 min rest (start where you left off)
*Compare to Jan 17, 2014

 

Turkish Get-ups technique
Fitness & performance:
For time:

• 70 Burpees
• 60 Sit-ups
• 50 Kettlebell swings, 24/16
• 40 Pull-ups
• 30 Handstand push-ups

Finisher: 50m farmers carry x4

 

Fitness & performance:
EMOTM 12:
3 front squats, 75%
Fitness:
21-15-9:

• Front squat, 95/65
• Ring dips

*After each round, complete a 45 second handstand hold.
Performance:
21-15-9:

• Front squat, 135/95
• Ring dips

*After each round, complete 20m handstand walk.

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar TONIGHT at 8:30pm!
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Fitness & performance:
50 pull ups for time
 
Fitness:
AMRAP 12:

• 2 kettlebell swings, 24/16
• 2 wallball shots, 20/14
• 4 kettlebell swings, 24/16
• 4 wallball shots, 20/14
• 6 kettlebell swings, 24/16
• 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.
Performance:
AMRAP 12:

• 2 kettlebell swings, 32/24
• 2 wallball shots, 20/14
• 4 kettlebell swings, 32/24
• 4 wallball shots, 20/14
• 6 kettlebell swings, 32/24
• 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.
 
Finisher: time to work on goats