WOD / Events

TONIGHT!!! How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Handstand Hold (no wall) and Handstand Walking

5 Rounds:
300 M Row Sprints
Rest 3:00
This is 100% all out effort

Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Strict Press
5@75%, 3@85 and 1+ @95%

“Fitness & Performance:
“Randy”
For time:
75 snatches, 75/55″
Compare to 4/24/2014

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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

Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Emom 10:
1 Squat Snatch starting at 60%
increase weight every minute

Partner WOD
AMRAP 20:
1 Partner: Runs 200m w/medball 20/14
Partner 2;
5 Rope Climbs, FX: 15 Pull ups
10 Box Jumps 32/26 Fx: 24/20
15 Goblet Squats 24/16

Thursday, April 21 at 6:15, How to improve your squat with Airrosti. What is preventing you from squatting like a master. Tight hip, ankles,  or mechanics. Lets fix it. The Airrosti team will be providing 45 minutes of squat therapy to our members for free.  If you know someone looking to fix there squat, bring them in. Drop in fee is only $10. Then stay for the WOD that proceeds.

Please provide Airrosti with attendance by registering here. https://go.airrosti.com/scheduler/event/DI4ZO250ERZ

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

Get ready to cheer on our CFR7 athletes that are competing in the Route 7 Rumble Saturday, April 23, 2016.

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Monday: Deads
Wednesday: Press
Friday: Back Squat
Sunday: Bench

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Deadlift;:
3 x 70%, 80% and 3+ x 90%

4 Rounds (this should be fast and furious!):
5 Power Cleans 185/125 Fx; 135/95
10 Burpees over bar (do NOT need to open the hips)
20 Double Unders
Rest 1:00

Yoga with Jenna at 5:45 pm. $10 drop in

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Find Heavy Triple
Split Jerk from the Rack

AMRAP 10:
5 HSPU 4’deficit, FX Games standard
10 Front Squats 135/95, FX 95/65

Bench Press
3 x 70%, 80% and 3+ x 90%

AMRAP 8:
2 Alt. KB Snatches 24/16, Fx 16/12
20 m Shuttle
4 Alt. KB Snatches 24/16, Fx 16/12
40 m Shuttle
6 Alt. KB Snatches 24/16, Fx 16/12
60 m Shuttle
increase by 2 reps every round until time cap.

EMOM 10:
Odd: 2 Muscle ups + 3 Ring dips, FX: 5 Muscle ups transitions
Even: 5 Hang Power Cleans 65-70% of 1RM Clean

For Time:
30 Thruster 115/80 Fx 95/65
800 m run
30 Thrusters 115/80, Fx 95/65

BCF & CFR7 Guys – It’s that time again! Whiskey and WOD night is this Friday, April 15, at 6:30pm at Ballston CrossFit! 

Coach Tucker will lead us in a fun WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like the handstand walk or chug a beer and hit 100 double unders!

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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Back Squat
3 x 70%, 80% and 3+ x 90%

8 min AMRAP:
12 Deadlifts 185/125, Fx: 135/95
12 Hand Release Push-ups Fx: Push-ups (hips and legs are not permitted to touch the ground for any push-ups)

BENCH MARK WOD DAY!

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions, Barbell Good mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders