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

27 May 2016

CrossFit Belmont – CrossFit

Warm-up

Cindy (No Measure)

5 Pull Ups

10 HRPUs

15 Air Squats
3 Rounds

Strength/Skill

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

Start at 75% of your 1 RM

WOD

Metcon (Time)

Partner WOD

100 Double Unders

75 Complexes @ 115/75

*1 Hang Power Clean

*1 Hang Clean Thruster

*1 Push Jerk

100 Double Unders

*Only one person working at a time on double unders

*While one partner works on complex reps, the other runs 200 meters; switch every 200 meters

*Score is the time it takes you to complete the last double under (keep a count of how many runs you do as well and put that on the board and in Wodify)

Mobility

Shoulders

Buy Out

Partner Buy Out

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26 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

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

Work towards a heavy single

WOD

Metcon (Time)

4 RFT

400 Meter Run

10 Sumo Deadlifts (225/155)

10 Deficit Push Ups (45/25)

Mobility

Hamstrings

Buy Out

20 Burpees to Plate

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25 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Floor Press (5 x 5 x 5 x 5 x 5 )

*Start at 60% of your 1 RM

WOD

Metcon (Time)

5 RFT

3 Chest to Bar Pull Ups

6 Floor Press (155/105)

9 Wall Balls (20/14; 12’/10′)

Mobility

Shoulders

Buy Out

400 Meter run with your wall ball

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24 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Bar Work: Muscle ups, pull ups, toes to bar, knees to elbow, etc.

WOD

Metcon (Time)

Partner 5K Run

*Partner A: Runs 500 Meters

*Partner B: Rows (ME Meters)

Switch and continue until 5000 meters of running are completed.

Score is time to complete the run and meters rowed during that time (put meters in notes; put both on the whiteboard)

Mobility

Hamstrings

Buy Out

Buddy Carries

4 Down and Backs

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23 May 2016

CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

Thruster (2 x 2 x 2 x 2 x 2)

*Start at 75% of your 1 RM

WOD

Metcon (Time)

For Time

21 Thrusters (95/65)

21 Box Jumps (20″)

15 Thrusters (115/75)

15 Box Jumps (24″)

9 Thrusters (135/95)

9 Box Jumps (30″)

Mobility

Shoulders

Buy Out

Over the Box Wall Ball Pass Partner Sit Ups (30″ box and 20# wall ball)

Learn More

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