WOD / Events


Wednesday, March 18, 2015

Press, find a heavy triple


3 rounds for time:
30 Calorie Row
25 KB swings Fx: 24/16
20 ring dips
15 toes to bar
10 pull-ups


Tuesday, March 17, 2015

3 back squats, 75% of 1RM
Then, 5 box jumps (higher than waist)


6 thrusters, 125/85
9 games standard box jumps 24/20
12 burpees over bar


Monday, March 16, 2015

The Open is a good test of fitness. As leaders, we encouraged everyone to participate in this five week competition for a variety of reasons. These five weeks are an excellent opportunity to see where you are at, how far you’ve come (it was INCREDIBLE and INSPIRING to see all of the muscle up PR’s over the weekend) and may give insights on what you need to work towards. It’s also a chance to gather together.

This is a great time of year, as long as you don’t lose perspective

The CrossFit Games is a worldwide competition that unites our community on a global and local level, we want you to take part in that. This a chance to interact with other athletes (yes you are all athletes) in the gym that you don’t get to see in your normal classes. You are part of a unique and diverse community.

This is an opportunity to step outside your comfort zone

The absence of comfort clears space for rapid growth. A 14-minute workout can teach you lessons that would otherwise take years to grasp. That’s one of the hidden gifts of CrossFit workouts.

Yes it’s uncomfortable, but you’re not alone

We as a community—local and global—are doing this together. We are all stepping out of our comfort zone, facing disappointment, adapting to sudden change and dealing with the mental tax that surrounds competition. The call of “go” unlocks so much potential. Potential for excitement, disappointment, stress, triumph, failure, support, tears, rips, redemption and host things that cannot be explained only experienced. When time is called, you can choose to fall to the floor in agonizing satisfaction, mixed feeling or utter disappointment. You get to choose what you take away from the workout and what you leave on the mat. It’s truly up to you to craft the experience.

The Open is not all roses so let’s take a moment to realize this is a test and not a definition of who your are. Don’t lose sight of who you are or your significance because you can’t go Rx’d or don’t get the score you think you should get. The Leaderboard is a measurement tool but it’s very easy to let your ego turn it into an instrument of despair. If you’re reading this, it’s likely that the Open will not put food on your table, provide for your family, raise your kids or do things that are significant contributors to who you are as a person. It’s okay to want to be great, but don’t let that pursuit consume or outshine the full spectrum of what matters.

This is a test. It comes around every year. Make this an opportunity to learn, be challenged and have fun. If you don’t see the results you want on this test, use that to fuel your preparation for the next time a test comes around. The Open is something we are taking part in, but don’t let it steal your joy. Let it be part of the journey, don’t make it a detour.

“What you’re supposed to do when you don’t like a thing is change it. If you can’t change it, change the way you think about it. Don’t Complain.” —Maya Angelou



Kipping handstand pushup



Deadlifts, 225/155
Handstand pushups
*Compare to 12/10/2014


Finisher: Abs


Sunday, March 15, 2015

Black and Red Barbell meets at 9am. Open gym from 9-11am.


Yoga with Julia at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).


Friday, March 13, 2015


Muscle-up and double under technique



CrossFit Open Workout 15.3

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet




Thursday, March 12, 2015


Power snatch to snatch balance, 10×1.2 (A)

*Complex is one power snatch to two snatch balances.



Evens: row 15 calories
Odds: 2 snatches, 75% of complex


Wednesday, March 11, 2015

Front squat to jerk, 10×1 (A)


12 handstand pushups
12 kettlebell swings, 24/16*
12 sit-ups
200m run

*Games Standard kettlebell swings


Tuesday, March 10, 2015

Evens: 5 muscle ups
Odds: 5 box jumps (high – athletes choice)


5 power cleans, 145/100
15 wallball shots, 20/14*
30 double unders

*Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.