WOD/Events

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)
=================================================================================================
Fitness:
Back squat, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Back squat, 10×3 (85%)
 
Fitness & performance:
Sprint 100m x 10
*1 min rest between each set
 
Finisher:
Tabata toes to bar

Olympic Total:
Snatch, find heavy single
Clean & jerk, find heavy single
*Compare to 2/1/2014
Olympic lifting technique work for newer athletes
This is your opportunity to lift fast! Milko Tokola  http://www.youtube.com/watch?v=e5Dl1o9fIz0&sns=em
 
 

Noon – Sweat for Survival WOD supporting the American Cancer Society (this will be the same as the beginners/free WOD):
Sweat For Survival Flyer 2014_BCF
https://www.facebook.com/events/1403823089897049/
===================================================================================================
This is one of my favorite hero WOD’s – a true test of fitness. Good luck (and yes, we’ll have scaling options)!!
Fitness & Performance
“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven rounds for time of:

• 7 Handstand push-ups
• 7 Thrusters (135/95)
• 7 Knees to elbows
• 7 Deadlifts (245/155)
• 7 Burpees
• 7 Kettlebell swings (32/24)
• 7 Pull-ups

*Compare to 9/21/2013:  https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1399547598./632948423395364/?type=3&theater

Fitness:
Split jerk technique
AMRAP 10:

• 50 double unders
• 10 front squats, 135/95

Performance:
Split jerk, 10×1 (90%)
AMRAP 10:

• 50 double unders
• 10 front squats, 175/115

Free Functional Movement Screens at BCF on Thurs between 6-7:30pm on Thursday, May 15 with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here: https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
==================================================================================
Fitness:
Relay in teams of two, AMRAP 15:
Row 250m sprint
10 hang power cleans, 95/65
*One partner working at a time. Partner must complete a round before switching.
Performance:
Relay in teams of two, AMRAP 15:
Row 250m sprint
10 hang power cleans, 135/95
*One partner working at a time. Partner must complete a round before switching.
 
Finisher:
Snatch technique:

• Bergener warm-up
• Skill Transfer Exercises
• Starting positions
• Squat snatch

Free Functional Movement Screens at BCF on Thurs between 6-7:30pm on Thursday, May 15 with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here: https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
=========================================================================================
Fitness:
Deadlift, 5×5 (A)
12 min AMRAP:

• 12 Overhead Squats (75/55)
• 12 Box Jumps (24/20)
• 12 Abmat Sit-ups

Performance:
Deadlift, 3×10 (ME)
12 min AMRAP:

• 12 Overhead Squats (95/65)
• 12 Box Jumps (24/20)
• 12 Toes to bar

Be sure to reserve classes (we will be enforcing the class cap at the 5:30pm & 7:30pm WODs). Click on this link from your smartphone to download the app if you don’t have it yet: ballstoncrossfit.zenplanner.com
Reminder – free nutrition seminar TONIGHT at 6:30pm (there won’t be a 6:30pm WOD).  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
Free Functional Movement Screens at BCF on Thurs between 6-7:30pm on Thursday, May 15 with Dr. Alcorn from The Jackson Clinics (Dr. Alcorn is a CF athlete with a L1 cert). Reserve your space here: https://docs.google.com/spreadsheets/d/1T3mW9r_nW-baEY0RYL3jLDkov3QLj1ejcky0mW3XTHM/edit?usp=sharing
==================================================================================
Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, 3×10 (ME)
 
Fitness & performance:

“JT”
 

In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

21-15-9:

• Handstand pushups
• Ring Dips
• Push ups

*Compare to 9/11/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1399863813./628369417186598/?type=3&theater

Be sure to reserve classes. Click on this link from your smartphone to download the app if you don’t have it yet: ballstoncrossfit.zenplanner.com
Dr. Doug Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm.
Reminder – free nutrition seminar Tuesday 6:30pm (there won’t be a 6:30pm WOD).  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
==================================================================================
3 sets of max rep pull-ups
*Record the first set and total reps.
**Kipping pull-up technique and practice if athlete doesn’t have a kipping pull-up.
Fitness:
4 rounds for time:

• Run 800m
• 25 kettlebell swings, 24/16

Performance:
4 rounds for time:

• Run 800m
• 25 kettlebell swings, 32/24