28 May 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Work overhead squat mobility

WOD

Metcon (Time)

RX: Modified Hero WOD Bull

2 RFT

100 Double Unders (5 Minutes of Attempts)

25 OHS (75/55)

25 Pull Ups

800 Meter Run

RX+: “Bull”

2 RFT

200 Double Unders

50 OHS (135/95)

50 Pull Ups

1 Mile Run

Mobility

Shoulders

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Recover!

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27 May 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Hang Power Clean (2 x 2 x 2 x2 x 2)

WOD

Metcon (Time)

21-15-9

Hang Power Cleans (95/65)

Goblet Squats (1.5/1)

Mobility

Squat Therapy

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Backwards Run Stop Sign to Stop Sign

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26 May 2015


CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Shoulder Press (2 x 2 x 2 x 2 x 2)

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Shoulder Press (65/45)

10 Step Lunges

15 Candlestick Raises

Mobility

Shoulders

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Tabata Alternating Side Plank Holds

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25 May 2015


CrossFit Belmont – CrossFit

Memorial Day Hero WOD

Warm-up

Coach’s Choice

Strength/Skill

Time to work the clean technique

WOD

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
*Female RX weight: 65 lbs.

Mobility

Athlete’s Choice

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None! Happy Memorial Day!

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22 May 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Ring Work: Just spend time on the rings!

WOD

Metcon (Time)

Mini-JT

9-6-3

HSPUs

Ring Dips

HRPUs

Mobility

Shoulders

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5 Wall Walks

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21 May 2015


CrossFit Belmont – CrossFit

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Thruster (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

5 RFT

10 Thrusters (95/65)

30 Second Chin over the Bar Bold

10 Thrusters (95/65)

60 Second Plank Hold

Mobility

Wrists

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20 Dips

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20 May 2015

CrossFit Belmont – CrossFit

Happy 26th Wedding Anniversary to Linda and Marc-the Best Box Owners Ever!

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (3 x 3 x 3 x 3 x 3 )

WOD

Metcon (Time)

Happy 26th Linda and Marc!

26 Air Squats

26 Deadlifts (135/95)

26 Ab Mat Sit Ups

26 Kettlebell Swings (1.5/1)

26 Box Jumps (24/20)

26 Wall Balls (20/14)

26 HRPUs

26 Slam Balls (30/20)

26 Calorie Row

26 Ground to Overhead (45/25)

*You can start with any movement, but go in the prescribed order.

Mobility

Squat Therapy

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26 Superman/Hollow Rocks

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