WOD/Events

9
Apr

Wednesday, March 19, 2014

Fitness:
Back squat, 5×5 (A)
3 rounds for time:

  • 10 burpees
  • 10 box jumps, 24/20
  • 10 strict pull ups
  • 10 ring dips

 
Performance:
Back squat, 1×3 (85%); 2×2 (90%); 3×1 (93%)
3 rounds for time:

  • 10 burpees
  • 10 box jumps, 30/24
  • 10 muscle ups

9
Apr

Tuesday, March 18, 2014

Fitness:
Deadlift, 5×5 (A)

5 rounds for time:
  • 50 double unders
  • 10 hang power cleans, 115/80

Performance:
Deadlift, 5×5 (ME)
 
 
 

5 rounds for time:
  • 50 double unders
  • 10 hang power cleans, 135/95

9
Apr

Monday, March 17, 2014

Fitness:
Press, 5×5 (A)
Performance:
Press, 1×10; 1×5; 2×3; 2×1 (ME)
 
Fitness & Performance:
“Fight Gone Bad”
Three rounds, 1 minute rounds:

  • Wallball shots, 20/14
  • Sumo deadlift high-pull, 75/55
  • Box Jump, 20 inches
  • Push-press, 75/55 – go from the ground
  • Row for calories
  • Rest

Compare to 10/13/2013

9
Apr

Sunday, March 16, 2014

Yoga with Sima at 10am! Free for members, friends welcome for $10 cash.
If you are competing in the Open and missed doing 14.3 yesterday, you can come to the Sunday 5:30pm WOD to get judged for 14.3.
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Fitness:
Power clean to push press, 7×1 (A)
Performance:
Clean & jerk, 7×1 (85%)
 
Fitness & Performance:
In teams of two, AMRAP 14:

  • 7 hang power cleans, 155/110
  • 5 front squats, 155/110
  • 3 push jerks, 155/110

*While one partner works, the other partner will complete a 200m run

9
Apr

Saturday, March 15, 2014

Free class at noon – bring your friends! Remember to RESERVE class today (and everyday really). If you don’t have the app, click on this link from your smartphone and it will download: ballstoncrossfit.zenplanner.com
Open athletes – you need to make a smart decision with these Deadlifts. This will get pretty heavy for many of you, and it is not worth injuring your back with poor technique just to do well on this WOD. Be smart, train smart. Good luck!! Here is the current BCF leaderboard: https://games.crossfit.com/lboards/result?id=481252
If you miss doing 14.3 today, you can come to the Sunday 5:30pm WOD to make-up the WOD.
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WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.
For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

9
Apr

Friday, March 14, 2014

Warm-up: 5 min double unders
 
Fitness:
Bench press, 5×5 (A)
30-20-10:

  • Wallball shots, 20/14
  • Games Std Box jumps, 24/20

Performance:
Bench press, 3×5 (85%); 1×3 (90%); 1×1 (90%); 1×1 (ME)
 
 
30-20-10:

  • Wallball shots, 20/14
  • Games Std Box jumps, 30/24

9
Apr

Thursday, March 13, 204

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story!
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Kipping pull-up and muscle up technique (or 30 muscle ups for time)
 
Fitness:
AMRAP 20:

  • 10 thrusters, 95/65
  • 20 burpees
  • 30 double unders

Performance:
AMRAP 20:

  • 10 thrusters, 115/80
  • 20 burpees
  • 30 double unders

 

9
Apr

Wednesday, March 12, 2014

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story!
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Fitness:
Deadlift, 5×5 (A)
Tabata intervals:

  • Kettlebell swings, 24/16
  • Pushups
  • Goblet squats, 24/16
  • Sit-ups

 
Performance:
Deadlift, 10×3 (80-85%)
Tabata intervals:

  • Kettlebell swings, 32/16
  • HSPU
  • Goblet squats, 32/16
  • Toes to bar

Ephesians 4:1-2 As a prisoner for the Lord, then, I urge you to live a life worthy of the calling you have received. 2 Be completely humble and gentle; be patient, bearing with one another in love.