29 July 2015

CrossFit Belmont – CrossFit

Anyone recognize this one?

Warm-up

Coach’s Choice

Strength/Skill

2 for 1 Wall Ball Practice

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Partner AMRAP

10 Over the Rig Wall Ball Passes (wall ball passes over the rig 10 times, athletes must receive and pass the ball in the squat position)

5 Burpees

RX weight: 20/14

Mobility

Shoulders

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50 Ab Mat Sit Up Partner Wall Ball Passes (20/14)

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28 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (Work to WOD weight)

WOD

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Female RX: 185# Deadlifts, 35# KB, 20″ box

Mobility

Athlete’s Choice

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Have a great day!

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27 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Turkish Get Up (1 x 1 x 1 x 1 x 1 )

Use increasing weight for each set

WOD

Metcon (Time)

For Time

50 Double Unders

50 Ab Mat Sit Ups

1 TGU (each side) 1/25#

40 Double Unders

40 Ab Mat Sit Ups

1 TGU (each side) 1/25#

30 Double Unders

30 Ab Mat Sit Ups

1 TGU (each side) 1/25#

20 Double Unders

20 Ab Mat Sit Ups

1 TGU (each side) 1/25#

10 Double Unders

10 Ab Mat Sit Ups

1 TGU (each side) 1/25#

Mobility

Achilles

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400 Meter Run

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26 July 2015

CrossFit Belmont – CrossFit

Warm-up

Athlete’s Choice!

WOD

Metcon (Time)

WOD #1

*Scheduled for 1400

*Details to be announced

Metcon (AMRAP – Reps)

WOD #2

*Scheduled for 1600

*Details to be announced

Mobility

Athlete’s Choice

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Eat, drink, and watch the games with your CFB family!

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24 July 2015


CrossFit Belmont – CrossFit

Warm-up

CFB 2 (No Measure)

10 Dips

10 HSPUs

10 Burpees
3 Rounds

Strength/Skill

Split Jerk (2 x 2 x 2 x 2 x 2)

Use increasing weight for each set

WOD

Metcon (Time)

For Time

10 Double Unders

50 Split Jerk (75/55)

50 Goblet Squats (1.5/1)

50 Ab Mat Sit Ups

50 Slam Balls (30/20)

50 KB Swings (1.5/1)

10 Double Unders

Mobility

Squat Therapy

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3 Rounds

5 Strict Pull Ups

5 Toes To Bar

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23 July 2015


CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Handstand Work!

WOD

Metcon (Time)

Almost JT!

15-12-9

HSPUs

Ring Dips

HRPUs

Mobility

Shoulders

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30 Double Unders

30 Superman/Hollow Rocks

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22 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Clean (3 x 3 x 3 x 3 x 3)

Use 80% of your 1 RM for all sets

WOD

Metcon (Time)

Complete 10 double unders, then

5 RFT

5 Deadlifts

5 Cleans

5 OHS

5 Floor Press

Then, complete 10 double unders

RX: 115/75

RX+: 155/105

Mobility

Shoulders

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50 Partner Wall Ball Ab Mat Sit Ups

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