22 May 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

Ring Work: Just spend time on the rings!

WOD

Metcon (Time)

Mini-JT

9-6-3

HSPUs

Ring Dips

HRPUs

Mobility

Shoulders

Buy Out

5 Wall Walks

Learn More

21 May 2015


CrossFit Belmont – CrossFit

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)

5 RFT

10 Thrusters (95/65)

30 Second Chin over the Bar Bold

10 Thrusters (95/65)

60 Second Plank Hold

Mobility

Wrists

Buy Out

20 Dips

Learn More

20 May 2015

CrossFit Belmont – CrossFit

Happy 26th Wedding Anniversary to Linda and Marc-the Best Box Owners Ever!

Warm-up

Coach’s Choice

Strength/Skill

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

WOD

Metcon (Time)

Happy 26th Linda and Marc!

26 Air Squats

26 Deadlifts (135/95)

26 Ab Mat Sit Ups

26 Kettlebell Swings (1.5/1)

26 Box Jumps (24/20)

26 Wall Balls (20/14)

26 HRPUs

26 Slam Balls (30/20)

26 Calorie Row

26 Ground to Overhead (45/25)

*You can start with any movement, but go in the prescribed order.

Mobility

Squat Therapy

Buy Out

26 Superman/Hollow Rocks

Learn More

19 May 2015

CrossFit Belmont – CrossFit

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 2 x 2 x 2)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Behind the neck presses/split (45/25)

4 TGU alternating(45/25)

1 Rope Climb

Mobility

Shoulders

Buy Out

Tabata L-Hangs

Learn More

18 May 2015


CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice!

Strength/Skill

Time to refine the clean & jerk

WOD

Metcon (Weight)

Two-Part Partner WOD

4 Minutes to Determine Your 1 RM C&J

*Start with a naked bar

*Weight must be clipped

*You may power clean

*Add your weights together to get your total score for this component

Metcon (AMRAP – Reps)

3 Minutes to Accumulate Max Gymnastics Points

-Bar Muscle Ups=5

-Chest to Bar=4

-Pull Ups=3

-Jump Pull Ups=1

*Partners can choose two different movements

*You must execute the same movement the entire time

*Only one partner can work at a time

*Add points together for your total score

Mobility

Shoulders

Buy Out

Partner Carries-4 down and backs

Learn More

15 May 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 (3 x 3 x 3 x 3 x3 )

WOD

Metcon (Time)

5 RFT

7 HSPUs

15 Front Squats (95/65)

Mobility

Triceps

Buy Out

100 Mountain Climbers

Learn More

14 May 2015


CrossFit Belmont – CrossFit

Warm-up

Coach’s Choice

Strength/Skill

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

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Partner AMRAP

200 Meter Partner Run

Partner A: 3 Deadlifts (275/185)

Partner B: 7 Push Press (115/75)

200 Meter Partner Run

Partner B: 3 Deadlifts (275/185)

Partner A: 7 Push Press (115/75)

*Runs count as 1 rep.

Mobility

Hamstrings

Buy Out

35 Banded Good Mornings

Learn More