Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT!
==================================================================================================
Back Squats:
7@80%, 5@85%, 3@90%,
AMRAP 16:
200 meter Run
10 C2B Pull ups
15 HR Push ups
20 Alternating KB Pistols 16/12kg
Fx: Pull ups, Lunges
Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT!
==================================================================================================
Partner Wod:
Buy In: 200 double Unders
5 Rounds:
15 T2B
15 Deadlifts 225/155
15 Box Jumps 30/24
Cash out: 200 Double Unders
FX: 155/105, 24/20, 100 double unders instead of 200
Cap 20:00
AMRAP 8:
16 KBS 24/16
16 Jumping lunges (alternating)
If time: handstand hold practice w/ partner
***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***
Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT!
==============================================================================================================
EMOM 10:
1 Power Snatch + 1 Low Hang Snatch(knee) + 1 OHS
starting at 75%, increase load every 2 minutes
For Time
30 Cal Row
30 Thrusters 75/55
15 Ring Dips
20 Cal Row
20 Thrusters 75/55
15 Ring Dips
10 Cal Row
10Thrusters 75/55
15 Ring Dips
FX: 55/35
Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT!
Congratulations to Deanna and David Weise for tying the knot this weekend. No storm could keep this beautiful couple apart. Congratulate Deanna when she returns and get her to make David start CrossFit!
=====================================
5 x 1 Press Complex:
1 Strict Press+3 Push Press + 5 Push Jerks
(85-95% of Strict Press 1RM)
For Time:
15-12-9-6-3
Power cleans Rx: 135/95, Fx: 115/80
Bar facing burpees
CAP: 16:00
Yoga at Ballston CrossFit is cancelled today b/c no instructors were available, we’ll be back up and running next week with Jenna!
=============================================
Black and Red Barbell meets at 9 am. Open gym from 0900-1100, at CFR7.
====================================================
