“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders
Post-WOD Strength/Mobility
3 Rounds of :50 on/:10 off
1) Prone Swimmers
2) Pancake Stretch w/ Rig
3) Saddle Pose
Lower back feeling tight? Join Coach Scinju for his Mobility Class at 5:45 PM!
Strength
In 12:00
Establish 1RM Weighted Strict Pull-Up
Feet Elevated Ring Rows 3×10
FX:
Every 3:00, 4 Sets
10 Banded Strict Pull-Up
10 Ring Rows
*Score is Weight for Pull-Up OR FX
Conditioning
2 Rounds for Time:
-30/21 Calorie Row (FX: 24/18)
-40 Single Dumbbell Suitcase Reverse Lunges (50/35) (FX: 35/20) (RX+: 70/50)
-20 Chest to Bar Pull-Ups (FX: 12 Chest to Bar Pull-Ups OR Pull-Ups) (RX+: 12 Bar Muscle-Ups)
*14:00 Cap
Bar Muscle-Up Clinic tonight with Coach Kevin at 5:45 PM!
Congratulations to all of our competitors who competed in our throw-down against Ballston CrossFit this past weekend! Thank you to everyone who came out to support and help judge!
| Weekly Overview | Events/Classes | |
| Monday | Squat Clean | Bar Muscle Up Skills Clinic at 5:45 PM |
| Tuesday | Strict Pull Up | Lumbar Spine Mobility Class at 5:45 PM |
| Wednesday | “Coach Ryan” CFR7 Benchmark WOD | |
| Thursday | Long Conditioning | |
| Friday | Strict Press | |
| Saturday | Squad WOD | |
| Sunday | Box Step Ups |
Strength
Every 2:00, 8 Sets
1-2) 1 Squat Clean w/ Pause 2″ From Floor + 1 Squat w/ Pause at Knee (65-70%)
3-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (70-75%)
5-8) 2 Squat Clean (75-80%)
Conditioning
AMRAP 8
100m Run
8 Jump Squats
4 Unbroken Power Cleans (155/105) (FX: 115/80) (RX: 185/125)
Strength
Every 1:30, 4 Rounds
1) 4-6 33X-Tempo Strict Ring Dip (FX: Banded) (RX+: High Rings)
2) 4-6 X33-Tempo Strict Chin-Up (FX: Banded) (RX+: Weighted)
3) 15-20 V-Ups (FX: Tuck-Ups)
Conditioning
AMRAP 10
10 Hand Release Push-Ups (FX: Push-Ups)
20 Dumbbell Hang Snatch (50/35) (FX: 35/20)
40 Double Unders (FX: 30)
Today is the CFR7/BCF Throw-down/BBQ!
Join us at Ballston CrossFit at 3 PM to cheer on your fellow athletes!
Squad WOD
September 11, 2001 Tribute WOD
For Time w/ Partner – Split Reps Any Way
2001m Row into…
9 Rounds:
11 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)
11 Box Jumps (24/20)
11 Push Jerk (115/80) (FX: 95/65) (RX+: 135/95)
11 Toes to Bar (FX: 7)
11 Burpees Over Bar
*40:00 Cap
