WOD/Events

Note – no yoga class this Sunday (June 1st).
Fitness:
Press, 5×5 (A)
21-15-9:

• Hang power cleans, 95/65
• Box jumps, 24/20

Performance:
Press, 5×2 (ME)
21-15-9:

• Hang power cleans, 115/80
• Box jumps, 32/26

Happy Memorial Day! 12pm & 5:30pm WOD (all other classes cancelled)
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“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Note: there will not be a cap for this WOD, feel free to grind away in honor of this great Navy SEAL.

Memorial Day schedule is listed below. Remember, today is the last day of the Mid-Atlantic Regionals. Grab some friends and go cheer on some of the best CF athletes in the world!
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness:
Thrusters, 5×5 (A)
5-4-3-2-1:
Thruster, 115/80
*After each round, complete one rope climb.
Performance:
Thruster, find heavy single

5-4-3-2-1:
Thruster, 165/115
*After each round, complete one legless rope climb.

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness:
Clean & jerk, 5×3 (A)
15-12-9:

• Clean, 135/95
• Handstand pushups

Performance:
Clean & jerk, 5×3 (ME)

15-12-9:

• Clean, 155/110
• Handstand pushups (guys to an addl 45lb deficit)

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Friday, May 23 – regular schedule (“21 Guns WOD”)
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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WOD with Warriors at RWB at the 6:30pm! https://ballstoncrossfit.com/friday-may-23-wod-with-warriors/
Kipping pull up and muscle up technique (or 30 muscle ups for time)
Fitness & performance:
“21 Guns”
AMRAP 21:

• Run 400m
• 21 pushups
• 21 box jumps (24”/20”)
• 15 burpees
• 9 pull-ups

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Friday, May 23 – regular schedule (“21 Guns WOD”)
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 5×2 (ME)
Fitness & performance:
12 minute cap:
Row 2000m
*With the remainder of the 12 minutes, complete max rep snatches (power or squat snatch is ok). Fitness: 95/65; Performance: 115/80

We are excited to release registration for our Intro to Weightlifting classes ($50). More info here: https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Friday, May 23 – regular schedule (“21 Guns WOD”)
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness: Deadlift, 5×5 (A)
EMOTM 10 (record total reps completed):

• 5 strict pull ups
• Then max rep double unders

Performance: Deadlift, 10×3 (85%)
EMOTM 10 (record total reps completed):

• 5 L pull ups
• Then max rep double unders

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Friday, May 23 – regular schedule (“21 Guns WOD”)
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness:
Bench press, 5×5 (A)
AMRAP 12:

• 6 shoulder to overhead, 115/80
• 12 kettlebell swings, 24/16

Performance:
Bench press, 2×10; 2×5; 2×1 (ME)
AMRAP 12:

• 6 shoulder to overhead, 135/95
• 12 kettlebell swings, 32/24