Strength:
3 Rounds
8 Each Leg Kettlebell Romanian Deadlift
16 Alternating Goblet Cossack Squats
:20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang)
Time Cap 12:00
Conditioning:
6 Rounds
5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)
20 Double Unders
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Double Unders
Strength:
E3MOM 15
6 Back Squats (ME)
Conditioning:
E2MOM 12
5 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)
1 Squat Snatch (ME)
Score is heaviest snatch.
Core Blast – 6:45pm!!!!
CONGRATULATIONS to Ballston CrossFit owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at BCF wishes you the best for your marriage.
Strength:
E2MOM 14
1 Push Jerk + 1 Split Jerk (↑)
Rx+: Touch and Go
Conditioning:
4 Rounds
10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
5 Thrusters (165/115) (Fx: 135/95) (Rx+: 185/125)
Time Cap 12:00
We are happy to introduce Jordan, our new Assistant Manager at BCF! He is joining us from RJF CrossFit in West Virginia and brings considerable coaching experience to our team. Please welcome him warmly when you see him!
| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | |
| Tuesday | Push Jerks | Core Blast – 6:45pm |
| Wednesday | Back Squat | |
| Thursday | Kettlebell Romanian Deadlifts | |
| Friday | Assault Bike | |
| Saturday | Squat Cleans | Free Beginner CrossFit – 12:00pm REGISTER |
| Sunday | Strict Ring Dips | Yoga – 10:00am |
Strength:
E3MOM 15
6 Deadlifts (ME)
Conditioning:
AMRAP 11
4 – 8 – 12 – 16 – 20…
Toes to Bar
Calorie Row
*Schedule Update* Open Gym is cancelled for today.
Yoga with Kristen!!! – 10:00AM
Conditioning:
2 Rounds
AMRAP 5
10 Power Snatch (Rx: 95/65) (Fx: 75/55)
100m Run
Rest 5 Minutes
AMRAP 5
10/7 Calorie Ski Erg
10 Box Jumps (24/20)
Rest 5 Minutes
Free Beginner CrossFit – 12:00pm REGISTER
Strength:
E2MOM 10
2 Clean Deadlifts + 2 Power Cleans (ME)
Must be touch and go.
Conditioning:
2:00 Work/ 1:00 Rest
Until You Complete:
5 Rounds
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Back Squats (Body Weight/.75% Bodyweight)
5 over the bar burpees
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus Lutterell, better known as the “Lone Survivor”.
“JT” was CrossFit’s very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005.
Conditioning:
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Finisher:
4 Rounds For Quality
AMRAP :45 Barbell Roll Outs
100m Each Arm Kettlebell Front Rack Carry
15 Russian Kettlebell Swings (AHAP)
Strength:
E3MOM 12
3 Tempo Thrusters (33×1) (↑)
Conditioning:
4 Rounds
Work 1:00/Rest 0:30
1: 20/15 (Fx: 15/12) Calorie Row
2: AMRAP Sit Ups
3: 20/15 (Fx: 15/12) Calorie Assault Bike
4: AMRAP Sit Ups
Congratulations to BCF member Ashley and her husband Will on getting married!!! #couplewhowodstogetherstaytogether #bcflover
Strength:
E3MOM 15
6 Deadlifts @75-80%
Conditioning:
5 Rounds
5 Power Cleans (135/95) (Fx: 95/65)
5 Hang Power Clean and Jerks (135/95) (Fx: 95/65)
35 Double Unders
Time Cap 12:00
