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!

Learn More

29 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Push Jerk (2 x 2 x 2 x 2 x 2)

*Start at 75% of your 1 RM

WOD

Metcon (AMRAP – Reps)

Tabata Your Choice

*Pick 4 Movements

*Complete 8 rounds of 20 seconds of work and 10 seconds of rest for each movement.

*Score is your total rep count.

*Note what movements you included.

Mobility

Athlete’s Choice

Buy Out

1000 Meter Row

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28 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Deadlift (Work Up 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#, 35#, 20″

Mobility

Athlete’s Choice

Buy Out

Athlete’s Choice

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27 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Rope Work

WOD

Metcon (Time)

100 Push Ups (not HRPUs)

100 Calorie Row

*Complete as many unbroken push ups as you strategize

*Match that number in calories rowed

Score is the time it takes to row 100 calories and complete 100 push ups.

*RX+: 200/200

Mobility

Shoulders

Buy Out

5 Rope Climbs

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26 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Overhead Squat (Work the Skill)

WOD

Metcon (Weight)

Find your 15 rep max.

Mobility

Shoulders

Buy Out

50 Ab Mat Sit Ups

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25 July 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Floor Press (5 x 5)

*Use 80% of your 1 RM for all sets

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

5 Floor Press (95/65)

10 Ab Mat Sit Ups

RX+: 135/95

Toes to Bar

Mobility

Shoulders

Buy Out

Tabata Side Plank Holds

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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!

Learn More