WOD/Events

10
May

Sunday, May 11, 2014

Yoga with Sima at 10am! Free for members, $10 cash for friends.
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, find heavy single
 
“DT”
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5 rounds for time:

  • 12 deadlifts, 155/105
  • 9 hang power cleans, 155/105
  • 6 push jerks, 155/105″

*Compare to 7/7/2013

9
May

Saturday, May 10, 2014

Free class at noon – bring your friends!
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Fitness:
Snatch, 10×1 (A)
Performance:
Snatch, find heavy single

 
Fitness & performance:
“Isabel”
For time:
30 snatches, 135/95
*Compare to 7/20/2013

8
May

Friday, May 9, 2014

Happy hour and farewell to Mark Matthews, 7pm tonight at Carpool!  https://www.facebook.com/events/1443438689229480/?ref_dashboard_filter=upcoming
Reminder – nutrition seminar next Tues at 6:30pm:  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
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Fitness:
Push press, 5×5 (A)

AMRAP 10:

  • Run 200m
  • 10 box jumps, 24/20
  • 20 walking lunges, 25/15


Performance:
Push press, 5×3 (ME)

AMRAP 10:

  • Run 200m
  • 10 box jumps, 32/24
  • 20 walking lunges, 45/25

 

7
May

Thursday, May 8, 2014

Friday night happy hour and farewell to Mark Matthews, 7pm at Carpool!  https://www.facebook.com/events/1443438689229480/?ref_dashboard_filter=upcoming
Reminder – nutrition seminar next Tues at 6:30pm:  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
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Fitness:
Deadlift, 5×5

Death by thrusters, 75/55
-Add a rep for every minute
*For every minute under 20, 10 wallball penalty

Performance:
Deadlift, 5×2 (ME)
Death by thrusters, 95/65
-Add a rep for every minute
*For every minute under 20, 10 wallball penalty
*Compare to 12/3/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1398700691./669289223094617/?type=3&theater

6
May

Wednesday, May 7, 2014

Friday night happy hour and farewell to Mark Matthews, 7pm at Carpool!  https://www.facebook.com/events/1443438689229480/?ref_dashboard_filter=upcoming
Reminder – nutrition seminar next Tues at 6:30pm:  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
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Fitness:
Front squat, 5×5 (A)

Performance:
Front squat, 10×3 (80%)
 
Fitness & performance (20 min time cap, scale appropriately):
For time:

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

*Compare to 12/5/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1398700691./670173646339508/?type=3&theater

5
May

Tuesday, May 6, 2014

 
 
RJ

Fitness & performance:
“RJ”
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Five rounds for time:

  • Run 800m
  • 5 rope climbs* – BRING TALL SOCKS OR SWEATPANTS
  • 50 pushups

 
*If you do not have rope climbs and want to work rope climb technique, you can work with a coach on rope climb technique while other athletes complete their first round of the metcon.
 

4
May

Monday, May 5, 2014

Fitness:
Back squat, 5×5 (A)
AMRAP 15:

  • 10 push press (95/65)
  • 20 air squats
  • 30 double unders

Performance:
Back squat, 1×10 (75%); 2×5 (85%); 2×1 (95%)
AMRAP 15:

  • 10 push press (115/80)
  • 20 air squats
  • 30 double unders

3
May

Sunday, May 4, 2014

Fitness:
Power clean, 3-3-3-3-3 (ME)
AMRAP 9:

  • 1 power clean, 155/105
  • 3 burpee box jumps, 24/20

Performance:
Power clean, find heavy single
AMRAP 9:

  • 1 power clean, 185/120
  • 3 burpee box jumps, 32/24