WOD/Events

Free class at noon, bring your friends!
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Fitness:
Power clean to front squat, 3×3 (A)
5 rounds for time:

• 5 hand release pushups
• 10 air squats
• 15 pull-ups
• 12 deadlifts, 115/80
• 9 hang power cleans, 115/80
• 6 push jerks, 115/80

Performance:
Power clean, 3×3 (80% of 1RM)
5 rounds for time:

• 5 handstand pushups
• 10 one-legged squats, alternating
• 15 pull-ups
• 12 deadlifts, 155/105
• 9 hang power cleans, 155/105
• 6 push jerks, 155/105

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us!
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Fitness:
Hang power snatch, 6×3 (A)
Performance:
Hang snatch, find heavy triple
 
Fitness & performance:
In teams of two, complete 1600m running relay (8x200m) then complete 1600m farmer’s carry relay (8x200m; 24/16 each hand)

Here is some guidance for doing the CF Total (note – all newer athletes will be establishing a heavy set of 3 reps):
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
CrossFit Total:

• Back squat, find 1RM
• Press, find 1RM
• Deadlift, find 1RM

*Compare to March 3rd, 2014
 
Some things to think about for the WOD today:

FYI – we will be doing the CrossFit Total on Thursday!
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Fitness:

• Run 1000m
• 30 Curtis Ps, 95/65
• Run 1000m

Performance:

• Run 1000m
• 30 Curtis Ps, 115/80
• Run 1000m

Finisher: 50 toes to bar for time

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com)
July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
Muscle up technique or kipping pull-up technique 
AMRAP 10:

• 5 box jumps, 24/20
• 10 pushups
• 15 double unders

Performance:
30 muscle ups for time
 
AMRAP 10:

• 5 box jumps, 32/26
• 10 ring pushups
• 15 double unders

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com)
July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness & performance:
“Helen”
3 rounds for time:

• Run 400m
• 21 kettlebell swings, 24/16
• 12 pull-ups

*Compare to 9/12/2013
 
EMOTM 12:
3 front squats, 70-75% of 1RM

July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
Split jerk technique then perfect single
Performance:
Split jerk, find heavy single
 
Fitness & performance:
2014 CrossFit Games Regionals Team Event 4/5
In teams of three, complete the following:

• 50 thrusters, 135/95
• 10 rope climbs
• 40 thrusters, 135/95
• 8 rope climbs
• 30 thrusters, 135/95
• 6 rope climbs

*Scale as necessary for some athletes. One leaderboard for this workout. One athlete working at a time (split work as desired).

Free class at noon – bring your friends and WOD with them!
July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
Power snatch to overhead squat, 5×3 (A)
5 rounds for time:

• 1 snatch, 135/95
• 10 handstand pushups

Performance:
Snatch, 5×2 (ME)
 
5 rounds for time:

• 1 squat snatch, 165/110
• 10 handstand pushups