26 January 2014


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Run Mechanics

WOD

Jenny (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Overhead Squats (45/25)

20 Back Squats (45/25)

400 Meter Run

Mobility

Squat Therapy

Buy Out

Overhead Barbell Carry (bar from the WOD) to the second yellow speed bump and back

20 Double Unders

Learn More

23 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Push Press (15 minutes to establish 1 RM)

WOD

Metcon (Time)

30 Box Jumps (24/20)

25 HRPUs

20 Wall Balls (20/14)

15 Pull Ups

10 Push Press (115/75)

5 Rope Climbs

Mobility

Athlete’s Choice

Buy Out

25 Double Unders

Learn More

22 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Turkish Get Up (2 x 2 x 1 x 1 x 1)

WOD

Metcon (Time)

50 Kettlebell Swings (1.5/1)

1 mile run

50 Kettlebell Swings (1.5/1)

*HAM OPTION: 75 Kettlebell Swings

Mobility

Shoulders

Buy Out

Ab Mat Sit Ups

30 Double Unders

Learn More

21 January 2014

CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Deadlift (3 x 3 x 2 x 2 x 1 )

WOD

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Deadlifts (135/95)

5 Burpees

Mobility

Hamstrings

Buy Out

Tabata L-Hangs

25 Double Unders

Learn More

20 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Rope Climbs

Just work the skill–set reset, climbs, legless, non-dominant side

WOD

Metcon (Time)

5 RFT

50 Double Unders

30 Slam Balls (30/20)

20 Ab Mat Sit Ups

Mobility

Shoulders

Buy Out

3 Rope Climbs

10 Double Unders

Learn More

19 January 2015


CrossFit Belmont – CrossFit

Warm-up

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

Strength/Skill

Thruster (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

Ladder

10 Thrusters (115/75)

1 K2E

9 Thrusters (115/75)

2 K2E

*Continue until you reach 1 thruster and 10 K2E.

Buy Out

5 Wall Walks

15 Double Unders

Learn More

Open Gym


CrossFit Belmont – CrossFit

Open Gym

CFB Warm-Up (No Measure)

3 Rounds

10 Pull Ups

10 HRPUs

10 Ab Mat Sit Ups

10 Air Squats

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