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!
Intramural Open Team Rosters
| Alice Liou Nicole Warwick Mary-Ann Nicklow Aram Ghanbari Brian Seagrave Dan Zhang Jenny Rosenberg Joe Moschetto Kelly Cronan Meghan Swope Ryan Ruhstorfer Ted Dorosheff | Anna Oakley Drew Huang Anastasia Kranias Cassie Winkel David Platt Jason Carrier Kristen Hackworth Max McClain Rich Thielen Rick Mountjoy Sameen Kashfi Susan Hottle | Steve Dailey Steve Marcelino Casey Langdon Alejandra Figueroa Hope Lewis Jane Rathi Jeannie Thomas Kim Robinson Shari Kamm Terah Gaertner Tim Wilson Zac Jones |
| Ashley Laitano Dale Van Wagner Cooper Besougloff Daniela Sonderegger Denis Torrico Emrah Dilsizoglu Jessica Colsia Shila Yazdani Shivon Sood Vanessa Yao William Beechum | Ian Jones Adam Katkhouda Elizabeth Kelly Ashley Jones Georgie Hammerschmidt Heather Platt Joe DeSantis Nick Nicholson Ramon Toledo Rebecca Gould Quinn O’Connell | Diana Hart Maddie Richards Scinju Gadamsetty Aaron Ortiz Darrell Kent Donnie Cohn Kosh Rathi Reynaldo Cervantes Michael Mortazi Sam Wapshare Samer Musallam |
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…
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!”
| Weekly Overview | Events/Classes | |
| Monday | Hang Power Snatches | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squats | |
| Wednesday | Hang Power Cleans | |
| Thursday | Romanian Deadlift | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Open WOD 21.1 | |
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM! Click Here To Register now |
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