03 July 2015

CrossFit Belmont – CrossFit

Warm-up

CFB 2 (No Measure)

10 Dips

10 HSPUs

10 Burpees
2 Rounds

Strength/Skill

Sumo Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1 )

WOD

Metcon (Time)

For Time

*Complete 10 double unders, then

5 Rounds

5 Sumo Deadlift (275/185)

10 K2E

*Complete 10 double unders

Mobility

Hamstrings

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3 Rounds

10 Banded Good Mornings

10 GHD Sit Ups

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02 July 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Box Jumps–Max Height

WOD

Metcon (Time)

10 Double Unders, then

21-15-9-9–15-21

Burpees

Box Jumps (24/20)

Then, 10 Double Unders

Mobility

Achilles

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2 Rounds

20 Candlestick Raises

10 Pull Ups

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01 July 2015

CrossFit Belmont – CrossFit

Warm-up

CFB 2 (No Measure)

10 Dips

10 HSPUs

10 Burpees
2 Rounds

Strength/Skill

Power Clean (2 x 2 x 2 x 2 x 2)

Use increasing weight for each set

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

*Begin with one set of 10 double unders, then

5 Power Cleaan (115/75)

10 Jump Lunges

1 200 Meter run

Mobility

Achilles

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Tabata Alternating Side Plank Holds

10 Double Unders

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30 June 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Push Press (3 x 3 x 3 x 3 x 3)

*70% of your 1 RM

WOD

Metcon (Time)

Not Quite JT

12-9-6

HSPUs

Ring Dips

HRPUs

Mobility

Shoulders

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5 Rounds

10 Double Unders

10 V-Ups

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29 June 2015

CrossFit Belmont – CrossFit

Have it your way day at CFB!

Warm-up

CFB 2 (No Measure)

10 Dips

10 HSPUs

10 Burpees
3 Rounds

Strength/Skill

10-15 Minutes of Goat Work–Your Choice!

WOD

Metcon (AMRAP – Reps)

Tabata Your Choice

*You choose 4 movements

*8 rounds of 20 seconds work, 10 seconds rest (4 minutes) at each movement

*1 minute rest between movements

*Write down your four movements and reps for each on the board

*Score in Wodify is your total rep count for all 4 movements

*Have fun! You get to program your own WOD!

Mobility

Your Choice

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400 Meter Run

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27 June 2015

CrossFit Belmont – CrossFit

Warm-up

Arrive with enough time to warm yourself up prior to your start time!

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*HRPUs

*Partition work however you choose, but complete the mile to start and end the WOD

*Scale or modify as needed

Mobility

Athlete’s Choice

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Recover and cheer on the next heat!

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26 June 2015

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Shoulder Press (3 x 3 x 3 x 3 x 3)

*70% of 1 RM

WOD

Metcon (Time)

3 RFT

5 Shoulder Press (75/55)

10 Ab Mat Sit Ups

20 Double Unders

Mobility

Athlete’s Choice

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Get Ready for Murph!

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