17
Sep
Friday, September 18, 2020
Conditioning:
EMOM 40
1: AMRAP Calorie Assault Bike
2: Rest
3: AMRAP Burpee Box Jump Overs (Rx: 24/20)
4: Rest
5: AMRAP Calorie Ski Erg
6: Rest
7: AMRAP Box Jump Overs (Rx: 24/20)
8: Rest
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
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.
14
Sep
Tuesday, September 15, 2020
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
13
Sep
Monday, September 14, 2020
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!
Jordan received his bachelor’s degree in Exercise Science from Indiana University of Pennsylvania. During his early years of college, he found CrossFit which allowed him to take his passion for fitness and combine it with the great community aspect that comes with it. Since 2013, he has used the CrossFit training methodology to help his clients reach their fitness goals. Along with his CrossFit Level 2 certification, Jordan is also a Certified Strength and Conditioning Specialist.
In addition to being a great coach, Jordan loves to put in time under the barbell. He has qualified for three CrossFit Sanctional Individual Qualifiers this year (Mid Atlantic CrossFit Challenge, CrossFit Lowlands Throwdown, Asia CrossFit Championships)!
Welcome Jordan, we are excited to have you joining our team! The future is bright!
| 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
12
Sep
Sunday, September 13, 2020
*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
10
Sep
Friday, September 11, 2020
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)