WOD / Events

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30

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CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

Every 2 for 16 (8 sets):
1 Hang Power Clean + 1 Power Clean from floor (athletes may drop between reps)

Build over the course of 8 sets to a moderately heavy complex for the day

Partner WOD:
4 rounds (2 rounds each):
12-9-6:
Calorie Row
Burpees over the rower
Second partner starts after first partner completes the 6 calorie row
Cap: 16 min

and the people voted that….

CrossFit Open WOD 18.5 is 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters 100/65
6 chest-to-bar pull-ups
9 thrusters 100/65
9 chest-to-bar pull-ups
12 thrusters 100/65
12 chest-to-bar pull-ups
15 thrusters 100/65
15 chest-to-bar pull-ups
18 thrusters 100/65
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Come out Tonight and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a friend and a beer and last close out the last week of The CrossFit Open Season! No YOGA!

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Every 2 for 16 (8 sets):
1 Hang Power Snatch + 1 Power Snatch from floor (athletes may drop between reps)

Build over the course of 8 sets to a heavy complex for the day

‘Jumping Helen’
3 RFT:
100 Double-Unders
24 Kettle-Bell Swings (24/16 kg)
12 Pull-ups (Rx+ = C2B)

(15 Minute time-cap)

3 Sets of: Plank x :60 on / :60 Rest (add weight as needed)

WEATHER UPDATE:  No Classes TODAY, All WODS and Foundations classes canceled. Stand by for Thursday AM schedule. Athletes that can safely train at Ballston CrossFit​ are Welcome as classes are running on schedule.

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Come out Thursday Night and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a friend and a beer and last close out the last week of The CrossFit Open Season!

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Front Squat
2-2-2-2-2
Rest 2-3 minutes

AMRAP 10:
20 Wall-Balls 20/14
10 Burpee Box Jump Overs 24/20

50 V-ups (in as few sets as possible)

WEATHER UPDATE: Due to Steve Lanciani‘s weather report, we’ll be canceling the 7:30pm WOD and Open Gym. We will still have WOD’s at 4:30, 5:30 and 6:30pm and Open gym at 4:30 & 6:30pm! It is also likely that we’ll be canceling the Wednesday morning classes if the storm hits the area.

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Come out Thursday Night and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a friend and a beer and last close out the last week of The CrossFit Open Season!

=========================================

Every 2 for 20 (10 sets):
Push-Press + Push-Jerk + Split Jerk

Build over the course of 10 sets to a heavy complex for the day

For Time:
15 Hollow Rocks
40 Kettlebell Swings 32/24, Fx: 24/16
15 Hollow Rocks
30 C2B Pull-ups, Fx: Pull-ups
15 Hollow Rocks
40 Kettlebell Swings 32/24, Fx: 24/16
15 Hollow Rocks

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.