Strength
E2MOM 12
5 Bench Press (↑)
Can be barbell or dumbell
Conditioning
E2MOM 16
1: 20/15 Calorie Row (Fx: 15/10)
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest
Finisher
3 x 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups)
Open WOD 21.2!
Here are some details for this year’s Open
The Open workouts will be done on Friday during all of the normal classes with a makeup session on Sunday at 10 AM. If you cannot make these times you can complete the workout at Ballston CrossFit on Saturdays. (Email [email protected] to coordinate)
If you cannot make it the Open workout class times you will need to do a video submission of your workout. We will not validate scores done outside of the class times listed above.
In addition to prescribed Open events, there will also be scaled and foundations versions of events. Athletes who are unable to perform an event as prescribed may choose to perform the scaled or foundations event instead. Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard.
Watch the announcement and register at the link below.
https://games.crossfit.com/
Open WOD 21.2
Open Workout 21.2 is 17.1:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
35-lb. dumbbell, 20-in. box
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
Strength
Every :30 for 10 Rounds
2 Push Jerks @ 70 – 75%
Conditioning
600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14)
Strength
E3MOM 15
Romanian Deadlift
1: 6@50 – 55%
2: 6@55 – 60%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@60 – 65%
% Based on 1RM Deadlift
Conditioning
4 Rounds
16 Box Jumps (24/20) (Rx+: 30/24)
8 Hang Power Cleans
Barbell weight increases each round.
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (205/135)
Time Cap 12:00
Strength
E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@90 – 95%+
Conditioning
Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest
| Weekly Overview | Events/Classes | |
| Monday | Hang Squat Snatches | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squats | |
| Wednesday | Romanian Deadlifts | |
| Thursday | Push Jerks | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Open WOD 21.2 |
Strength
E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning
3 Rounds
10 Bar Facing Burpees
10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)
10 Bar Facing Burpees
10 Toes to Bar (Fx: 7) (Rx+: 15)
Special Schedule Today!
9 AM: Programmed WOD (see below)
10 AM: Open WOD 21.1 makeup
11 AM: Coach Cooper’s Toe-to-Bar Clinic
Strength
EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar
Conditioning
4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest
T2B Clinic with Coach Cooper
A quick request for tomorrow’s T2B Clinic with Coach Cooper at 11am – If you are currently signed up but don’t think you can make it, please drop today so someone else can have your spot. If you are on the waitlist, keep an eye on your spot in the morning. We all know there will be drops over the next day
Conditioning
E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
Open Workout 21.1
The Open workouts start TODAY, so make sure you get in and rep your new teams!