27 February 2015

CrossFit Belmont – CrossFit

Strength/Skill

15 Minutes to Practice the Movements in the WOD

WOD

Metcon (AMRAP – Reps)

CrossFit Open 15.1

Complete as many rounds as possible in 9 minutes of:

15 Toes-to-bars

10 Deadlifts (115/75)

5 Snatches (Power) (115/75)

Clean and Jerk

Workout 15.1a

6 minutes to find 1-rep-max clean (power) and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Mobility

Athlete’s Choice!

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Happy Friday! Welcome to the CrossFit Open Season!

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26 February 2015

CrossFit Belmont – CrossFit

Strength/Skill

Spend 15 minutes to determine a manageable weight to use in the WOD

WOD

Metcon (Time)

Team WOD–3 Athletes

5 RFT

5 Front Squats

5 Back Squats

5 Overhead Squats

*Each athlete will go through all 15 squats (order doesn’t matter) 5 times (taking turns). Athletes do not have to clean the bar (partners can pick the bar up and get it set for an athlete). The working athlete may not put the bar down during the round (unless there is a safety issue) or there is a 5 burpee penalty for the team. The bar can be put down in between athlete’s turns and weight can be adjusted. Score is the total weight used (add all 3 members’ bar weights together) and time to completion; so there is a benefit to moving quickly, transitioning quickly, and moving heavier weights. Have fun!

Mobility

Triceps and Wrists

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10 Over-Partner Burpees (per person)

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25 February 2015


CrossFit Belmont – CrossFit

Strength/Skill

Kettlebell Work–Russian & American swings, one-arm swings, snatch, overhead squats–just spend time on the KB!

WOD

Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Mobility

Shoulders

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25 T2B

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24 February 2015

CrossFit Belmont – CrossFit

Strength/Skill

Deadlift (5 x 5 x 5 x 5 x 5)

WOD

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

5 Deadlifts (135/95)

3 Bar Hops

1 Candlestick Roll

Mobility

Hamstrings

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Tabata Handstand Holds

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23 February 2015

CrossFit Belmont – CrossFit

Strength/Skill

Get Ready for Filthy Fifty!

WOD

Happy 50th Birthday Coach Marc! It is the first FULL day you are 50!

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female Standards: 20″ Box, 26# KB, 25# Push Press, 14# Wall Ball

Mobility

Just Stretch!

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Wish Coach Marc a Happy Birthday–or a Happy First Full Day of Being 50!

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20 February 2015


CrossFit Belmont – CrossFit

Strength/Skill

Pistols (Just Work the Skill)

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Mobility

Athlete’s Choice!

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Tabata L-Sits

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19 February 2015

CrossFit Belmont – CrossFit

Strength/Skill

Split Jerk (2 x 2 x 2 x 2 x 2)

WOD

Metcon (Time)

15 – 12 – 9

Hang Clean (95/65)

Split Jerk (95/65)

Jump Lunge

Mobility

Athlete’s Choice

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50 Double Unders

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