WOD / Events

14
Mar

Sunday, March 15, 2015

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

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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).

12
Mar

Friday, March 13, 2015

Technique:

Muscle-up and double under technique

 

Metcon:

CrossFit Open Workout 15.3

Rx’d
(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
(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

 

http://games.crossfit.com/workouts/the-open

11
Mar

Thursday, March 12, 2015

Strength:

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

*Complex is one power snatch to two snatch balances.

 

Metcon:

EMOTM 20:
Evens: row 15 calories
Odds: 2 snatches, 75% of complex

10
Mar

Wednesday, March 11, 2015

Strength:
Front squat to jerk, 10×1 (A)

Metcon:

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

*Games Standard kettlebell swings

9
Mar

Tuesday, March 10, 2015

EMOTM 10:
Evens: 5 muscle ups
Odds: 5 box jumps (high – athletes choice)

 

AMRAP 15:
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.

8
Mar

Monday, March 9, 2015

Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week.

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Strength:
Deadlifts, 5×5 (A)

Metcon:
5 rounds for time:
Row 200m
10 shoulder to overhead, 115/80*
10 burpees over bar

*Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of the workout.

7
Mar

Sunday, March 8, 2015

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

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

Yoga with Jenn at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). 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).

6
Mar

Saturday, March 7, 2015

Open gym Saturday only runs from 11-12. Foundations will start at 11am as well. Sorry for the inconvenience!

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Technique work for power clean and split jerk

 

Strength:
Power clean to front squat to split jerk, 10×1.2.1 (A)
Weighted (back rack) lunges, 3×10 (A)

*Complex is one power clean to two front squats to one split jerk.