Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt
Skill:
Skill Review (10 minutes)
Pistol Squat
Advanced Athletes:
3 sets of 20, focus on smooth, consistent sets
Rest 1-2 minutes between sets
Conditioning:
AMRAP 25, Teams of 2*:
Partner 1:
400m Run
Partner 2:
9 V-Ups
12 Push-ups
15 Air Squats
60 Double-Unders
*Partners alternate, one partner running, one partner completing reps of the AMRAP.
Skill:
Handstand walking / 15 Minutes
RX+: accumulate 100m
RX: accumulate 70m
FX: accumulate 40m with partner holding PVC (https://www.youtube.com/watch?v=2mbTTNwDA-w)
scaled: free standing handstand holds with a partner and shoulder taps against a wall
Conditioning:
AMRAP 9:
1,2,3…
HSPU (Fx = Pike Push-ups) Rx+ = Strict HSPU
Box Jumps (32/26) (Fx = 24/20)
Deadlift (275#/185#) (Fx = 225/155#) RX+ = 315/225#
Strength:
Front Squat
3-3-3-3-3
Rest as needed
Build up to a heavy triple for the day
Conditioning:
AMRAP 18:
18/15-Calorie Row (RX+ = Assault Bike cals)
15 Wall-Balls (20/14#)
12 KBS (32/24 KG) (Fx= 24/16 KG)
9 C2B Pull-ups (Fx = Pull-ups or assisted pull-ups)
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Overview of Week:
Monday: Snatch
Tuesday: Front Squat
Wednesday: Handstand Walking Skill
Thursday: Partner WOD
Friday: TBD
Saturday: Open WOD 18.4
Sunday: Strict Press
Strength:
Snatch
On a 16 minute clock:
Every 2 for 8 (4 sets):
2 reps Touch-and-Go @ 65-75% (2 sets @ 65%, 2 sets at 75%)
Every 2 for 8 (4 sets):
1 Rep @ 80-90% (start at 80% and increase load up to 90% based off of feel)
Conditioning:
On a 9:00 Clock:
AMRAP 4:00
400m Run
Max DB Overhead Squats (50/35#)* – alternate arms every 10 reps
Rest 1 minute
AMRAP 4:00
400m Run
Max DB Overhead Walking Lunge (50/35#)* – alternate arms every 10 steps
*Fx = 35/20#
Yoga with Liz at 10am!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt
Strength:
3 Super-Sets of (within 20 minutes):
Bench Press x 8 Reps
3 Rope Climbs (Rx+ = 5 Rope Climbs, Fx = Skill work)
Rest 2-3 minutes between sets
Conditioning:
AMRAP 12:
‘Jackie’
1000m Row
50 Thrusters (45/35#)
30 Pull-ups (Fx = Jumping Pull-ups)
Nutrition Challenge – The 30-Day Reset DEXA Body Comp Scan: 8am-12pm
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt
REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time.
CrossFit Open WOD 18.3:
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
SCALED:
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time.
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:15PM)
A coach must be present during an Open WOD attempt
Strength:
Conditioning:
For Time:
4 Rounds Fx = 3 Rounds
5 ring rows
10 pistols
15 wall balls
20 sit-ups
25 mountain climbers
Post-WOD Finisher
Bar muscle up skills and drills
Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt
Strength/Skill:
EMOM 10:
Odd Minutes = Max Reps Kipping HSPU (Rx athletes may use deficit)
Even Minutes = 40 Double-Unders (or 1 minute of practice)
Conditioning:
2 Rounds:
800m Run
20 Burpees over the bar
20 Push-Press (115/80#) Fx = 95/65#
*20 Minute Cap
Reminder: DEXA Scan on Saturday!!
Sign up now for a body comp DEXA scan (March 10)! This is the most accurate body scan on the market and you only have to pay $69 for the scan ($149 value!!). Members and non-members are welcome to sign up.
Step 1: Pay $69 for the DEXA Scan on Zen Planner (or click here on our website: https://ballstoncrossfit.com/get-started/)
Step 2: Click here to reserve your time slots on March 10 (You will need to add the next time slot in a ten minute increment):
https://docs.google.com/…/10ro0o8JIpbpbyTjJjxmhBxE4RT…/edit…
Strength:
EMOM 8:
Deadlift x 3 reps
Build up to a heavy Touch and Go triple over the course of 8 sets
Conditioning:
For time:
21-15-9
Power Cleans (155/105#) (Fx = 115/80#)
V-Ups
RX+ = 185/125#
Rest 2:00
For time:
21-15-9
Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG)
Ring Push-ups (Fx = Push-ups)
Score = Total time when you finish last power clean (include the 5 min rest in the score)
