WOD for Saturday:

3X Strength Grid Attempts

Complete for time (start on rooftop)

One burpee broad jump your height
Run to studio 
10 strict pullups 
Run to roof
2 broad jumps to height 
Run to first floor 
9 strict pullups 
Run to roof 
Etc..

*Option to complete run with sandbag

Post time to comments.

Birthday Celebration last evening for James Dozier.  Getting fitter with age.  Great training week everyone!  Shout outs to the following for getting their first muscle-ups: Will and Alex (pictured above), Greg, Son, Vincent, and Dan.  Please post to comments if I didn't include your name.  There were several of you! 

WOD for Friday: 

Skill Review: Clean and Jerk

1.) 20 minutes to establish a Max of the following complex: 

3 Hang Power Cleans

2 Front Squats

1 Jerk

2a.) 3X 10 Romanian Deadlifts

Rest 30 Seconds

2b.) 3X 15 Supermans

Rest 30 Seconds

Post load to comments.

Shirts v. Skins in the 7pm class tag warm-up!  Wipe out of the evening goes out to Matt.

WOD for Thursday:

Ring Support Work/Muscle-up Transitions*

Complete 4 sets of the following:

20 Calorie Row

30 Burpees

Rest 3:00 minutes between sets.

*For 5 minutes complete: 3 Muscle-ups on the minute for every minute.

*Scale muscle-ups to transitions

*Work on ring holds (tabata for 8 rounds)

WOD for Wednesday:

Skill Work: Running Drills

"Helen"

3 rounds for time:

400m Run

21 Kettlebell Swings

12 Pull-ups

-Rest-

5X15 Supermans (Rest 1:00 between sets)

Post time to comments.

PALEO RESULTS: 

Thomas Circle:
Jake Felag 23.6%
Joe McCoy 21.9%
Donald Bruce  20.3%
Christine D’Amico  20%
Danielle Duffy  18.3%

Group results:
Fantastic turn-out again, with some life-changing health improvements and body composition changes!

Average decrease in actual Bodyfat%:  2.93%
Average Lbs of fat lost per person: 8.9lbs
Total Lbs fat lost as a group: 212.4lbs

REMINDER: QUINT FISCHERING FUNDRAISER/GOING AWAY PARTY!  Details below!  Quint has been a very integral part of CrossFit Balance as a coach, athlete, programmer, friend to everyone!  It is very sad to see him leave our community and therefore, over the next week, we will be seeing him a lot on the blog!  A big "good luck" to Quint regarding his surgery tomorrow!  Send your wishes/flowers to this big boy as reflected in his quads (hint for definition of "fischering")

This Week's Challenge: Define"Fischering" (as it relates to Quint and not the urban dictionary definition).  For those of you who have been coached by Quint, you should be embracing this.  Please email Danielle your definitions or you may post to the comments.  We will include these in a later post this week.  The next challenge for next week is: collect "Fischering photos."  You will have until next week to submit "Fischering photos."  Anyone with a spectatular Fischer photo, please submit by tomorrow evening for the Wednesday blog post.  All other photos will be incorporated for a party game next Saturday.

WOD for Tuesday:

Snatch Progressions

Complete 4 rounds for time:

100m Row

Complete as unbroken*:

3 Hang Power Snatch

10 Overhead Squats

Rest 4:00 minute Rest

Post weights for worksets to comments.

*choose weight; may change with each set with objective to complete unbroken as heavy as possible*

Announcements:

QUINT FISCHERING:

When: June 2^nd

Where: Balance Gym Thomas Circle

From 10-12 am we'll be running heats of WOD.

BBQ and drinks from 12pm-4pm

After Party- Public Bar from 4-7pm (everyone will receive a wristband for specials)

Workout:

5 Rounds of “Quint”

1 Squat Snatch

2 Overhead Squats

3 Power Snatches

4 Cleans

5 Jerks

Rx'd weight of 135/95 with appropriate scaling

Link for donations

Kyla just started crossfitting with us about a month ago.  Great having you in classes and congrats on recent graduation!

WOD for Monday:

1a) Back Squats 3@70%, 3@80%, 3(3@90%)

Rest 30 Seconds

1b) Ring DipsX AMRAP

Rest 90 Seconds

Complete the following for time:

21-15-9

DB Push Presses (35/20lbs)

Burpee Box Jumps (24/20in)

Then...

800m Run

Post weights and time to comments.

WOD for Saturday: 

Part 1) 2K Row

Part 2) ROOFTOP!

3 rounds: 

60 Seconds to complete 1 Tire Pull

60 Seconds Rest

60 Seconds AMRAP Burpees

60 Seconds Rest

60 Seconds to complete 3 Lengths Sled Pushes

60 Seconds Rest

60 Seconds AMRAP Burpees

Post time and total number of burpees to comments.

Ilya Ilin is slightly stronger than us...

10 minutes-Tall Clean Practice

5X 5 Romanian Deadlifts

AMRAP for 3 minutes:

Clean Thrusters (155/105lbs)

Post weight and time to comments.

WOD for Thursday: 

Handstand Practice for 10 minutes

1a) 5 X 5 Pull-ups

1b) 5 X DB Reverse Lunges 6-8 reps each leg

Then...

Complete 4 rounds of the following: 

Partner 1-Sandbag Sprint

Partner 2-AMRAP Burpees

Partner 2- Sandbag Sprint

Partner 1- AMRAP Burpees

Score is based on time and total number of burpees.

Announcements: 

Memorial Day Weekend- We will still be holding Saturday classes.  The studio will be open on Monday, May 28th, with an abbreviated class schedule.  We will be having an 11am class only.  This will be a special hero WOD.  

Haiku for the Airdyne:

Airdyne, you big bitch 
you make rowing machine look
like a little toy. -Maria

Why is CrossFit So Addictive?- Click here to read more about the author's experience at our affilate!

WOD for Wednesday: 

1a) 150m Row (no rest transition to bar)

1b) 5 Push- PressX 5 (increase weight with each set)

2:00m Rest between sets.

Then...

Complete for time: 

200m Farmer Carry (72/54lbs each arm)

100 Double-unders

50 Push-ups

10 Muscle-ups

50 Push-ups

100 Double-unders

200m Farmer Carry

Post weights and time to comments.