WOD/Events

We’re coming up on the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90.

Warmup

Thunderstruck (play the song, then do a burpee every time they said the word “Thunderstruck”)

Shoulder Mobility– we used this video last week, so pick a few different ones and do those (spend ~10-15 mins on this). 

Strength

A) Close Grip Push-Ups– 4xME
B) Inverted Rows– 3xME 

I chose these Close Grip Push-Ups over “Diamond” Push-Ups because you get the same effect, without having to put your shoulder in an undesirable (internally rotated) position. 

As for the inverted rows, do your best to figure out a SAFE way to do them in/around your home. If you google it there are many ways to skin this cat, I will leave up to you what you decide is the best (please read: SAFEST) way to do them at home.

And yes, there is supposed to be one more set of Push-Ups than Rows.

Conditioning

22-16-10

Thrusters
Burpees over an Object 

If you have something to do thrusters with (DB/KB/whatever) please use that (do half of each set on each side if it’s only one object), OR do double the amount of jumping lunges.  Then do your burpees over said object, or just set something on the floor and do them over that

Conditioning

Do 30-60 minutes of Steady State Cardio- Run, Bike, Swing, etc

I can’t believe I’m saying it but here we are- find something you can do whether it be Biking, Swimming, Elliptical, or even…Running. And do it for 30-60 minutes straight.  Believe it or not it is actually a skill that could come in handy one day, for something… I guess.

We’re just a few days away from the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90.

Warmup

2-3 mins of Jump Rope

Then…

10 Burpees 
10 V-Ups 
10 Air/Feet Together Squats 
-2x- 

Strength

A) Cyclist Squats– 4×20
B) Skater Squats– 4x 8-10 e/s   

For the Cyclist Squats you will want to find something to stand on and raise your heels- a weight plate or small piece of 2×4 works well.  You will keep your feet together (extra points for keeping your knees together too) and squat as deep as you can without allowing your back to round too much.  Add weight as desired/available. 

On the Skater Squats you will do them one leg at a time- start with no weight, and build up as you’re able.

Conditioning

-6 Rounds-
Work 1 min: Rest 30 sec
20 Down-Up Tuck Jumps (Fx= 15)
50 Double Unders (Fx= 35 DUs or 75 Singles) 

Basically you’re trying to do all 20 Down-Up/Tuck Jumps in one minute, rest for 30 seconds, then do all 50 Double Unders in 1 minute, then rest for 30 seconds- repeat 6 times.

Warmup

2-3 minutes Monostructural Movement (jump rope, run, jumping jacks, row, etc)

-2 Rounds-

5 Close Grip Push-Ups
10 Hollow Holds
15 Air Squats
10 Wall Slides

Pick a few more of these shoulder mobilizations and go to town. 

Strength

A) Single Arm Straddle Press– 3x 8-10 e/s
B) Single Arm Row– 3x 10-20 e/s 

A Straddle Press is exactly like the video, but instead of having your legs in front, you put them out to the side as wide as you can.

This will be a super set, so find an object of some sort that you can press with one hand, and one that you can row with one hand, and use that for each- you’ll do your 8-10 presses on one side, then the other. Then hop up and do the rows on one side, then the other. 

Conditioning

-5 RFQ-

10 Bench Dips
50m Bear Crawls
20 Curtsey Lunges (alternating) 

This workout is meant to be done for QUALITY, not for time- 5 rounds in a decent amount of volume so slow it down and focus on doing good reps, not doing it fast. For the bench dips, do your best to find something like a couch or chair, just make sure it’s fairly stable before you start going HAM on it lol. As always, if you can find an object to hold to increase the difficulty of the lunges, please feel free.

Warmup

If you want more general

Or

If you want more specific 

OR

you can always do both 😃 

Conditioning

10x200m Sprints
*rest as needed to maintain fast pace (80%+ of top speed)

Warmup

-2 Rounds-
25 Jumping Jacks  
10 Box Jumps
10 Air Squats
5 Push-Ups 

3-4 mins achilles smash (watch the vid, it’s worth it)  

Conditioning

Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
15 Burpees (Fx: 10)

Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can have a whole minute to work on knocking out Box Jumps.  Then of course rest for 1 minute and repeat until you finish 75 Box Jumps.  This will of course mean you’ll need a “box” of some sort- if you have one at home, great! If not then my suggestion is to use a park bench of some other suitable (read: stable!) platform.  I often find 2-3 steps works well too.

Core

A) Plank Down-Ups– 4×30 
B) 4 Count Flutter Kicks– 4×30 

These will be done as a superset- so alternate between sets of Plank Down-Ups and Flutter Kicks.  A 4 count flutter kick just means you’ll kick 4 times to make 1 rep. Think “one-two-three-ONE, one-two-three-TWO, etc”

Warm-up

2 mins Jump Rope/Cardio Warm-up 

-2 Rounds-

5 Burpees
10 Hollow Rocks
10 Cossack Squats

Shoulder Mobility– Watch the vid, pick a few and knock them out
Ankle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30)

Skill

Candlestick Progressions 
Part 1
Part 2 

Simple Pistol Progressions 
Part 1
Part 2

Conditioning

“Modified Mary”

-20 min AMRAP- 
5 Pike Handstand Push-Ups Fx= Hand Release Push-Ups
10 Pistols Fx=Reverse Lunges (alternating, of course) 
15 Sit-Ups 

Of course this is meant for those of you who don’t have access to anything but your living room (and maybe a chair).  For those of you who have a pull-up bar and/or maybe a wall, just do regular Mary!

“Mary

-20 minute AMRAP- 
5 HSPU
10 Pistols
15 Pull-Ups 

Warmup

-2x- 
5 Push-Ups 
10 Sit-Ups
15 Air Squats

—–

-1x-
1 World’s Greatest Stretch e/s 
4 Inch Worms 
10 Arm Circles Front & Back e/s 
20 Chain Breakers
20 Bushwackers

Strength

A) Bulgarian Split Squats– 4×10-15 e/s 
B) Single Leg Glute Ham Bridge– 4×10-15 e/s 

You will do these as a superset- meaning one set of Split Squats (on each side), then one set of GH Bridges (again on each side). 

For the Split Squats feel free to add weight if you’d like. 

On the GH Bridges you can add weight (set it on your hips), or hold something between your knees- both will add difficulty to the movement. 

Conditioning

-8 min AMRAP-

16 Burpees
16 Jumping Lunges

Go fast, get reps.

Friends,

The box will be temporarily closing for 10 days effective immediately and reopening Friday, January 15, 2021. We have a wonderful community of friends who hang out and love each other both inside and outside the gym, which we support and encourage; however, due to the spike in COVID cases from holidays, we have decided to temporarily close the doors to ensure the safety of our members.

Throughout this time, the entire box and all equipment will be thoroughly sanitized. Each of your payments will be prorated by 1/3 for the month of February to accommodate you for this temporary closing. You will not need to take any action, it will be done for you. If you have had an exposure to COVID at the box, you will be notified of the date and time of that exposure.

Please stay safe, take your vitamins, and stay ENCOURAGED. We care about your physical and mental health and will be back in no time. Keeping everyone safe and healthy in the meantime is our priority.

Thank you for your understanding and continued support as we navigate these difficult times together. Please do not hesitate to reach out to one of us with questions.

Tucker, Anastasia, George and Casey

Warmup

-2x- 
5 Push-Ups 
10 Sit-Ups
15 Air Squats

—–

-1x-
1 World’s Greatest Stretch e/s 
4 Inch Worms 
10 Arm Circles Front & Back e/s 
20 Chain Breakers
20 Bushwackers

Conditioning

10-20-30-40-50
Air Squats (Rx+ = DB/KB Goblet Squats or Thrusters, or Wall-Balls) 

25-20-15-10-5
Push-Ups 

200m Run

For those Air Squats feel free to up the difficulty if you want by using DBs or KBs- one or two is fine, Goblet Squats or Thrusters- use whatever you have/want to use! Or if you a Wall Ball (and preferably an outside wall to use it on) feel free to use that instead.

On these push-ups: take your time! There’s no one around you, no clock to be beholden to, this is a great time to focus on that quality > quantity (or time, however you’d like to look at it).

For the 200m run, your distance doesn’t need to be exactly 200m. Pick out a convenient distance/turnaround point that will take you about 1 minute to run.

Core

A) V-Ups – 4×10-15
B) Russian Twists – 3×20 (10 e/s)  

This section of the WOD is meant to be your cool-down. Take your time, and do these as a superset- meaning alternating (and yes there is meant to be one less set of Twists). Do a set of each, rest for a minute or two, and then repeat.