Open Gym


CrossFit Belmont – CrossFit

Open Gym

Make up a missed wod

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility

Sore? Fix that!

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01 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Ring Work

WOD

Metcon (AMRAP – Reps)

9 Minute AMRAP

5 Muscle Ups

30 Seconds of Double Unders

*Scale is 5 MU progressions or 2 pull ups and 2 ring dips per progression (scaled as needed)

*Score is total reps: pull ups and ring dips per round count as 5 reps

Mobility

Shoulders

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Tabata Handstand Holds

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30 June 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1 )

WOD

Metcon (AMRAP – Reps)

3 Rounds

ME Floor Press @ 60% of your 1 RM (unbroken reps)

3 times the floor press reps in ab mat sit ups

Mobility

Sink Stretch

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25 HRPUs

50 Mountain Climbers

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29 June 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Power Snatch (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

For Time

50 Double Unders (2 Minutes of Effort)

10-1

Power Snatch (115/75)

1-10

Toes to Bar

50 Double Unders

Mobility

Shoulders

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ME Overhead Barbell Hold

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04 July 2016

CrossFit Belmont – CrossFit

Early Announcement for Monday’s Holiday WOD

Class times will be at 0830 and 1000. Please sign into your class ASAP as class size will be limited due to available gear.

This will be completed with a partner. Only one person can work at a time, except on the run/walk to move gear when both people will move together; however, only one piece of gear can be moved at a time. A barbell can only have two plates on it.

Warm-up

Athlete’s Choice

Strength/Skill

Power Clean (Work to WOD Weight)

WOD

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135#

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.
*Female RX @ 95#

Mobility

Recovery! Happy 4th!

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Return any gear back to its home!

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28 June 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (5 x 2 )

*Use 85% of your 1 RM

WOD

Metcon (Time)

1 RFT

50 Deadlifts (135/95)

50 Box Jumps (24/20)

50 Wall Balls (20/14)

*Rest 1 Minute

Metcon (Time)

2 RFT

25 Deadlifts (135/95)

25 Box Jumps (24/20)

25 Wall Balls (20/14)

*Rest 1 Minute

Metcon (Time)

5 RFT

10 Deadlifts (135/95)

10 Box Jumps (24/20)

10 Wall Balls (20/14)

Mobility

Athlete’s Choice

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Athlete’s Choice

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27 June 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Box Squats (15 Minutes to Work the Skill)

WOD

Metcon (Distance)

15 Minute Partner AMRAP

Partner A: 250 Meter Row

Partner B: Plank Hold

*Partner can’t row unless other person is in the plank.

*Score is the number of meters rowed.

Mobility

Shoulders

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Partner Buy Out

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