WOD/Events

Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective Sunday, this is the schedule:

• 10am Yoga
• 11am WOD
• 12pm Barbell Club (need higher attendance or we will cancel this)
• 5:30pm WOD

Also, for this week only, we have shifted Open gym to noon on Saturday.
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Fitness & performance:
Weighted lunges (bar is in back rack position), 4×10 (A)
 
Fitness:
Row 1000m, then
21-15-9:

• Deadlifts, 185/120
• Over the bar burpees
• Toes to bar

Performance:
Row 1000m, then
21-15-9:

• Deadlifts, 225/155
• Over the bar burpees
• Toes to bar

Fitness & performance:
Ring rows, 3 sets of max reps
 
Fitness:
6 rounds for time:

• 12 hang power cleans, 95/65
• 12 ring dips

Performance:
6 rounds for time:

• 12 hang power cleans, 115/80
• 12 ring dips

***LAST CALL***
BCF Baseball game – June 21st! Click here to register (must register by June 10th for tickets).
If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Back squat, 5×5 (A)
*Add five to ten pounds from last week.
AMRAP 15:

• 5 box jumps, 24/20
• 5 wall walk-ups
• 15 air squats

Performance:
Back squat, 5×2 (90% of 1RM)
AMRAP 15:

• 5 box jumps, 32/26
• 10m handstand walk
• 15 jumping air squats

Last 2 days for the following:
BCF Baseball game – June 21st! Click here to register (must register by June 10th for tickets).
LAST CALL — If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Press, 5×5 (A)
For time:
100 kettlebell swings, 24/16
*Each time the kettlebell is put down, stop and do 20 double unders.
Performance:
Press, 3×10 (ME)

For time:
100 kettlebell swings, 32/24
*Each time the kettlebell is put down, stop and do 20 double unders.
 
If time: ab finisher

Yoga at 10am, free for members, $10 for friends.
BCF Baseball game – June 21st! Click here to register (must register by June 10th for tickets).
LAST CALL — If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Power snatch to overhead squat, 5×3 (A)
EMOTM 10:
1 power snatch, 70% of 1RM
*Max rep burpees for the remainder of the minute. Score is total burpees.
Performance:
Snatch, find heavy triple
 
EMOTM 10:
1 squat snatch, 80% of 1RM
*Max rep burpees for the remainder of the minute. Score is total burpees.

Free class at noon, bring your friends!
Intro to Olympic Weightlifting class starts this afternoon, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
BCF Baseball game – June 21st! Click here to register.
LAST CALL — If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Power clean, 5×3 (A)
“Fran”
21-15-9

• Thrusters, 95/65
• Pull-ups

Performance:
Power clean, 10×1 (75-80% of full clean)
Fitness & performance:
“Heavy Fran”
15-12-9:

• Thrusters, 135/95
• Chest to bar pull ups

*Compare to 2/3/2013: Click here

Intro to Olympic Weightlifting class starts on Sat, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
BCF Baseball game – June 21st! Click here to register.
If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness & performance:
Ring dips, 3 sets of max reps
 
AMRAP 20:
Run 400m

• 10 push presses, 95/65
• 10 overhead squats, 95/65

AMRAP 20:
Run 400m

• 10 push press, 115/80
• 10 overhead squats, 115/80

Intro to Olympic Weightlifting class starts on Sat, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
BCF Baseball game – June 21st! Click here to register.
If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Deadlift, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Deadlift, 10×3 (75%) – note, this weight is a deload weight for performance athletes. http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it
 
Fitness & performance:
“Annie”
50-40-30-20-10:

• Double unders
• Sit-ups

*Compare times to 12/4/2013