24 November 2014

Strength/Skill: Thruster

3 x 3 x 3 x 3 x 3

WOD: For Time

100 Double Unders

2 Thrusters (115/75)

75 Double Unders

4 Thrusters (115/75)

50 Double Unders

8 Thrusters (115/75)

25 Double Unders

16 Thrusters (115/75)

Mobility: Wrist

Buy Out: Tabata Single Arm Bar Holds

 

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21 November 2014

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2 x 2 x 2

WOD: 4 RFT

400 Meter Run

50 Squats

Mobility: Athlete’s Choice!

Buy Out: Happy Friday! Don’t forget about Jon and Andrew participating at Steele Creek CrossFit’s SuperFit competition tomorrow! Updates will be posted.

 

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20 November 2014

Strength/Skill: Floor Press

15 Minutes to Find Your 1 RM

WOD: For Time

100 Meter Run

20 Floor Presses (115/75)

200 Meter Run

15 Floor Presses (115/75)

400 Meter Run

10 Floor Presses (115/75)

200 Meter Run

15 Floor Presses (115/75)

100 Meter Run

20 Floor Presses (115/75)

Mobility: Wrist

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

 

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19 November 2014

Strength/Skill: Cleans

2 x 2 x 2 x 2 x 2

WOD: For Time

10 Handstand Push Ups

2 Cleans (95/65)

8 Handstand Push Ups

4 Cleans (95/65)

*Continue until you reach 2 HSPUs and 10 Cleans.

Mobility: Shoulders

Buy Out: 35 Candlestick Raises

 

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18 November 2014

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

WOD: For Time

21-15-9

Overhead Squats (95/65)

Ring Pull Ups

Mobility: Sink Stretch

Buy Out: Alternating Tabata Plank/Hollow Rock Holds

 

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17 November 2014

Strength/Skill: Box Jumps

Work the rebound!

WOD: 3 RFT

2 Rope Climbs

10 Kettlebell Swings (1.5/1)

15 Over the Box Burpees

Mobility: Shoulders

Buy Out: Tabata Handstand Holds

 

 

 

 

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December Foundations Series

Our complimentary Foundations Series is composed of four classes designed to introduce prospective members to the methodology and culture of CrossFit, as well as the community of CrossFit Belmont. It is required that all potential members complete all four foundations classes before participating in our regular WODs. If you cannot attend one of the classes, you may come back during the next Foundations Series to finish the program.

There will not be a second series of Foundations classes in November due to the holidays. In addition, there will only be one series scheduled in December. This will be the series that people need to take in order to get started with CrossFit by the new year, so spread the word!

The December Foundations Series Dates are as Follows:

Class 1: Monday the 1st at 1000 (10:00am) or Tuesday the 2nd at 1930 (7:30pm)

Class 2: Wednesday the 3rd at 1000 (10:00am) or Thursday the 4th at 1930 (7:30pm)

Class 3: Monday the 8th at 1000 (10:00am) or Tuesday the 9th at 1930 (7:30pm)

Class 4: Wednesday the 10th at 1000 (10:00am) or Thursday the 11th at 1930 (7:30pm)

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