31 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Front Squat (1 x 1 x 1 x 1 x 1 x 1 x 1 )

WOD

Metcon (Time)

5 RFT

200 Meter Run

12 Front Squats (95/65)

12 HRPUs

Mobility

Triceps

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3 Rounds

10 Double Unders

10 V-Ups

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30 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Jerk Balance (Just work the skill)

WOD

Metcon (AMRAP – Reps)

20 Minute EMOTM

Even: Split Jerk (95/65); start with one rep and increase by one rep each minute in this movement

Odd: T2B; start with 2 reps and increase by 2 each minute in this movement

Mobility

Shoulders

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Tabata Handstand Holds

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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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