24 April 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

Partner Deadlift (3 x 3 x 3 x 3 x 3)

WOD

Metcon (Time)

5 RFT

*Both Partners Must Complete 10 Double Unders Before Beginning the First Round

10 Partner Deadlifts (80% of Strength Weight)

30 Box Jumps (24/20–Partners Alternate)

30 Over the Box Ab Mat Wall Ball Passes (20/14)

Mobility

Hamstrings

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4 Buddy Carries

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23 April 2015

CrossFit Belmont – CrossFit

Strength/Skill

Pistols: Time to Work the Skill

WOD

Metcon (Time)

Chipper

99 Double Unders

88 Ab Mat Sit Ups

77 Air Squats

66 HRPUs

55 Supermans

44 Pull Ups

33 Burpees

22 Pistols

11 HSPUs

1 Rope Climb

Mobility

Athlete’s Choice!

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Recovery Drink of Your Choice!

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No Open Gym Saturday 25 April

There will be no open gym this Saturday due to River Ruckus in Asheville. Enjoy your day off–come up and watch!

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22 April 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

Snatch (Time to Refine the Skill)

WOD

Metcon (Weight)

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Metcon (Weight)

Once you cannot snatch the weight, clean for as long as possible.

Metcon (Weight)

Once you cannot clean the weight, deadlift for as long as possible

Mobility

Hamstrings

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Stop Sign to Stop Sign Backwards Run

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21 April 2015

CrossFit Belmont – CrossFit

Strength/Skill

Ring Work focusing on muscle up progressions

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

*You must complete 10 Double Unders before Beginning.

Rx Option:

5 HRPUs

4 Pull Ups

3 Knee Raises

2 Air Squats

1 Dips

Rx+ Option:

5 HSPUs

4 C2B

3 T2B

2 Pistols

1 Muscle Up

Mobility

Triceps

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Tabata Handstand Holds

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20 April 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

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

WOD

Metcon (Time)

21-18-15-12-9-6-3

*Complete 10 Double Unders Before Beginning your Round of 21*

Burpee Box Jump (24/20)

Front Squat (115/75)

Mobility

Shoulders

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50 Partner Ab Mat Wall Ball Passes (20/14)

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17 April 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

Med Ball Clean

WOD

Metcon (Time)

10 Double Unders

25 Med Ball Cleans (20/14)

5 HRPUs

20 Med Ball Cleans (20/14)

10 HRPUs

15 Med Ball Cleans (20/14)

15 HRPUs

10 Med Ball Cleans (20/14)

20 HRPUs

5 Med Ball Cleans (20/14)

25 HRPUs

*RX+ option: Double Reps each time (50-40-30-20-10 and 10-20-30-40-50)

Mobility

Shoulders

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400 Meter Run

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