WOD / Events

Intramural Open Team Rosters

Strength

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning

AMRAP 10
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14) (Rx+: 11’/10′)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

Switch hands every 5 reps on DB Hang Clean and Jerks.

Announcement: Starting this Saturday, we will NO LONGER have any more 8 AM classes.

DEXA Scans – THIS Saturday at Ballston CrossFit!

Want to know more about your body composition? Get a DEXA scan done this Saturday at Ballston CrossFit! Details and the sign up page are available here.

Strength

E2MOM 12
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+

Conditioning

10 Rounds
40 Double Unders (Fx: 25)
8 Hand Release Push Ups

George H. – CrossFit Level 1 Trainer

Congrats to George for earning his CrossFit Level 1 Certification!

Strength

E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 1@80 – 85%
5: 1@85 – 90%
6: 1@90 – 95%

Conditioning

E3MOM 9
200m Run
Then…
AMRAP
12 Toes to Bar
6 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)

Pick up where you left off on each AMRAP.

Ready for the CrossFit Open?

Your Team Captains for this year’s Intramural Open areeee…

• Alice & Nicole 
• Anna & Drew 
• Ian & Adam K 
• Ashley & Dale

Don’t forget that today is your last day to sign up for the Open if you want to be drafted onto a team for this year’s Intramural Competition!

Make sure to check out this link for a full rundown on how the Intramural Open will be run this year!”

Strength

E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+

Conditioning

3 Rounds
15 Chest to Bar Pull Ups (Fx: Pull Ups)
20 American Kettlebell Swings (32/24) (Fx: 24/16)
25/20 Calorie Row (Fx: 20/15)

Strength

E2MOM 12
1 High Hang Power Clean + 1 Hang Squat Clean (ME)

Conditioning

30 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

EMOM 12
1: 6 – 8 Ring Muscle Ups (Fx: 6 – 8 Chest to Bar Pull Ups)
2: 15 V-Ups 
3: 25ft Handstand Walk (Fx: 20 Shoulder Taps) (Rx+: 50ft Handstand Walk)
4: Rest

Conditioning

AMRAP 16
30 Reverse Lunge Wall Balls (20/14)
400m Run

Ready for the CrossFit Open?

This year we have decided to do this Intramural style, which means we will be splitting all members who are signed up into teams (3 to be exact), and then those teams will be competing against each other.

Sign up at CrossFit Games website by March 8 to be included in our Intramural Teams!

More details can be found here.

“DT”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 Rounds

12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Finisher

4 Rounds for Maximum Pump:
10 Double Dumbbell Seated Arnold Press
20 Alternating Double Dumbbell Bicep Curls
20 Double Dumbbell Skull Crushers

Toes-To-Bar Clinic – Sunday, March 14, 2021

Still trying to find those kipping Toes-to-Bar? Here’s a chance to get some expert coaching from Coach Cooper and bridge that gap between your flailing monkey swings, and beautiful linked reps!

Spots will be limited so head to Zen Planner to sign up today!

Strength

EMOM 5
1 Snatch Balance (↑)

– Rest 1:00 –

EMOM 5
1 High Hang Squat Snatch (ME)

Conditioning

8 Rounds
8 Toes to Bar
10 Russian Swings
12 Air Squats

Time Cap 14:00

Strength

E3MOM 15
Romanian Deadlifts
1: 6@50 – 55%
2: 6@50 – 55%
3: 6@50 – 55%
4: 6@55 – 60%
5: 6@55 – 60%

% Based on 1RM Deadlift

Conditioning

AMRAP 3
10/7 Calorie Ski Erg
10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00

AMRAP 3
10/7 Calorie Assault Bike
10 Thrusters (75/55) (Fx: 65/45) (Rx+: 95/65)

Rest 1:00

AMRAP 3
Burpees to a Plate (45lb)

Rest 1:00