31 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Ring Work: Muscle Up Progressions

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*HRPUs

Mobility

Shoulders

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Athlete’s Choice!

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28 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Front Squat (3 x 3 x 3 x 3 x 3)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Front Squats (95/65)

8 KB Swings (1.5/1)

Mobility

Triceps

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Farmer’s Carry with KB from WOD–4 down and backs (switch hands at turn around point)

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27 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Get ready for partner WOD!

WOD

Metcon (Time)

Partner WOD

250 Meter Row

5 Burpees

*Partner 1 starts rowing, partner 2 waits. As soon as partner 1 gets off the rower, he/she does 5 burpees. Partner 2 can start rowing as soon as partner 1 gets off the rower. Continue the cycle.

*RX: Both partners complete 10 rounds.

*RX+: Both partners complete 20 rounds.

Mobility

Shoulders

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Buddy Carries–Down and back 4 times (switch at turn around point)

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26 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Handstand Work

WOD

Metcon (Time)

50 Box Jumps (24/20)

25 Deficit Push Ups (45/25)

40 Box Jumps (24/20)

20 Deficit Push Ups (45/25)

30 Box Jumps (24/20)

15 Deficit Push Ups (45/25)

20 Box Jumps (24/20)

10 Deficit Push Ups (45/25)

10 Box Jumps (24/20)

5 Deficit Push Ups (45/25)

*RX+: HSPUs

Mobility

Achilles

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50 Double Unders

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25 August 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Clean (5 x 3)

*Use 80% of your 1 RM for all sets

WOD

Metcon (Time)

3 RFT

10 Power Cleans (155/105)

20 HRPUs

Mobility

Triceps

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4 Down and Back Waiter’s Carry (45/25)

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24 August 2015

CrossFit Belmont – CrossFit

Happy 24th Birthday, CJ!

Warm-up

Coach’s Choice

Strength/Skill

Sumo Deadlift (2 x 2 x 2 x 2 x 2 )

*Use 80% of your 1 RM for all sets

WOD

Metcon (Time)

Happy 24th Birthday, CJ!

24 Power Snatch

Run

24 Pull Ups

Run

24 Split Jerks

Run

24 HSPUs

Run

24 Floor Press

Run

24 Dips

Run

24 Deadlift

Run

24 Double Unders

Run

RX: 115/75 and 100 Meters

RX+: 135/95 and 200 Meters

Mobility

Hamstrings

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Wish CJ a Happy Golden Birthday! He’s 24 on the 24th!

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22 August

CrossFit Belmont – CrossFit

Honor fallen Deputy “Howell.” Come to the box anytime between 0900-1100 to complete the WOD below. Make a donation if you would like. CFB will donate the collection in honor of Deputy Howell.

Open Gym

WOD

Metcon (Time)

“Howell” WOD

400m

8 pull-ups

15 wall balls (20#/14#)

15 OH lunges (45#/25#)

400m

8 push-ups (HRPUs)

15 goblet squats (53#/35#)

15 kettle bell swings (53#/35#)

400m

35 burpees

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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