Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information Conditioning: For Time:1000m Run10 Rope Climbs200 Double Unders-Rest 3:00-600m Run5 Rope Climbs100 Double UndersRead More

Strength: “Diane”21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Conditioning: 3 Rounds15 GHD Sit Ups/Weighted Sit Ups30 Double KB Front Rack March :45 Weighted Plank (↑)1:00 Easy Ski/BikeRead More

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information Strength/Gymnastics:  5:00 Handstand Hold Practice Conditioning: 14 RoundsWith a partner, alternating movements15/12 Calorie Row (Fx: 12/10)10 Push Ups5 Burpees Over the Rower 25 min Cap Mobility Finisher:  Stretch 2:00/Transition :151: Right Leg Couch Stretch2: Left Leg Couch Stretch3: Right Leg...Read More

5:45Pm Double Under and Bar Muscle Up Skills Clinic Strength:  E3MOM 185 Push Jerks (ME) Conditioning:  AMRAP 75 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)Read More

WODsEventsMondayBack Squats 5:30-7:15 pm: Injury Screening with Dr. Stacy SnowTuesdayPush Jerks5:45Pm Double Under and Bar Muscle Up Skills Clinic WednesdayPartner Rowing MetConThursday“Diane”FridayRunning and Rope Climb SaturdayRower and Push Press ComplexBody Composition DEXA Scans at Ballston CrossFit Click Here for more Information Sunday Strict Gymnastics Strength Strength: E2MOM 10Back Squat8@65-70%2×8@70-75%2×8@75-80% Conditioning: 3 Rounds30 Wall Balls (20/14)30...Read More

E3MOM 153 Jerk Dip Holds (↑)Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments. Conditioning: AMRAP 105 Left Arm Devil’s Press (50/35) (Fx: 35/20)5 Right Arm Devils Press (50/35) (Fx: 35/20)10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)10 Right Arm Dumbbell Thrusters (50/35)...Read More

Strength:  E2MOM 201: 8 Bench Press @75 – 80%2: 8 Pendlay Row (A) Conditioning:  For Time:30 Strict Handstand Push Ups (Fx: Kipping HSPU)Each time you break:30 Burpees Time Cap 15:00Read More

Strength:  E2MOM 10 Deadlift 8@65-70% 2×8@70-75% 2×8@75-80% Conditioning:  AMRAP 15 5 Strict Pull Ups (Fx: Kipping Pull Ups) 10 Box Jump Overs (24/20) 15 Russian Kettlebell Swings (32/24) (Fx :24/16)Read More

Strength: “Man Test”AMRAP 10Clean and Jerks (Bodyweight/70% Bodyweight) Conditioning: 4 Rounds for Quality10 Each Arm Tempo Kettlebell High Pulls (3×11) 10 Tempo Straight Arm Banded Pull Downs (3×31)100ft Each Arm Kettlebell Overhead Carry Read More

Conditioning:  Cash-in: 800m Run20 – 15 – 10Toes to BarsBack Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)Cash-out: 800m Run   Strength: 4 Rounds :30 at Each Station1: High Plank  2: Bicycle Kicks 3: Hollow Hold 4: V-ups 1:00 Rest after each round Read More