WOD/Events

Reminder – Dr. Gold will be treating athletes on Monday from 5-6pm.
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 5×3 (ME)
Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible of:
18 pull-ups
18 kettlebell swings (24/16)
18 goblet squats (24/16)
Every time the partner returns from the suitcase carry, prior to rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)

Great mobility article for runners: http://running.competitor.com/2011/08/injury-prevention/the-10-best-mobility-exercises-for-runners_36329
Reminder, www.mobilitywod.com is an awesome resource for mobility exercises.
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Technique: push jerk and power snatch
Fitness:
Push jerk, 5×5 (A)
Performance:
Push jerk, 5×3 (ME)

Fitness & Performance:
“Randy” – Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.
For time:
75 power snatches, 75/55

Fitness:
Power clean, 7×3 (A)
21-15-9:

• Deadlift, 225/155
• Box jumps, 24/20

 
Performance:
Power clean, 10×1 (90%)
21-15-9:

• Deadlift, 275/185
• Box jumps, 32/24

Remember to reserve classes. Click on this link from your smart phone to create an app: ballstoncrossfit.zenplanner.com
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Fitness:
Back squat, 5×5
*Add 5-10 pounds from the previous week.
5 rounds for time:

• Run 200m
• 10 handstand pushups (to one abmat)
• 20 wallball shots, 20/14

Performance:
Back squat, 2-2-2-2-2 (ME)
5 rounds for time:

• Run 200m
• 10 handstand pushups (guys to a 45lb bumper negative)
• 20 wallball shots, 20/14

Today from 6:15-6:45 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
Remember to reserve classes. Click on this link from your smart phone to create an app: ballstoncrossfit.zenplanner.com
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Skill: Turkish Get-ups
Fitnesss: Tabata intervals of:

• Strict pull ups
• Push ups
• Sit-ups
• Air squats

Performance: Tabata intervals of:

• Strict pull ups
• Hand release push-ups
• Weighted sit-up (25/15)
• Weighted air squats (25/15)

Happy Easter BCF!! Only WOD today is 5:30pm with Coach Bryan.
John 3:16 – For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

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Fitness:
Snatch, 7×2 (A)
5-4-3-2-1:

• Power snatch, 115/80
• Rope climbs

Performance:
Snatch, find heavy double
5-4-3-2-1:

• Snatch, 155/115
• Rope climbs

Free class at noon, bring your friends!
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Fitness:
Overhead squat, 5×5 (A)
Performance:
Overhead squat, find heavy single
 
“Man Test”
AMRAP 10:
Clean & jerk (BW/65%BW)
*Compare to 4/7/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1397852283./560704083953132/?type=3&theater

If you missed the WOD post yesterday, please read it.
Easter Sunday schedule update: 5:30pm WOD is only WOD.
On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.
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Fitness & Performance:
21-15-9:

• Front squats
• Ring dips

Rest exactly 90 seconds
Then, 15-12-9:

• Front squats
• Ring dips

Rest exactly 60 seconds
Then, 12-9-6:

• Front squats
• Ring dips

Fitness weight: 95/65. Performance weight: 115/80.
 
Finisher: Turkish get-ups or goat work