31 March


CrossFit Belmont – CrossFit

Strength/Skill

Box Squats (5 x 5 x 5 x 5 x 5 )

WOD

Metcon (Time)

400 meter run

21 Weighted Box Steps (65/45)

400 meter run

15 Weighted Box Steps (65/45

400 meter run

09 Weighted Box Steps (65/45)

400 meter run

Mobility

Achilles

Buy Out

20 HSPUs

Learn More

30 March 2015

CrossFit Belmont – CrossFit

Strength/Skill

Behind The Neck Jerk (Work the skill)

WOD

Metcon (Time)

5 RFT

5 SDLHP (95/65)

10 Jerks from Behind the Neck (95/65)

15 Back Squats (95/65)

*RX+ weights: 115/75

Mobility

Triceps

Buy Out

30 Bar Hops

Learn More

27 March 2015

CrossFit Belmont – CrossFit

Strength/Skill

Rowing Efficiency

WOD

Metcon (AMRAP – Reps)

CrossFit Open 15.5
27 Calorie Row

27 Thruster (95/65)

21 Calorie Row

21 Thruster (95/65)

15 Calorie Row

15 Thruster (95/65)

9 Calorie Row

9 Thruster (95/65)

Mobility

Athlete’s Choice!

Buy Out

Happy Friday!

Learn More

26 March 2015

CrossFit Belmont – CrossFit

Strength/Skill

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

WOD

Team 15 Minute AMRAP

In teams of 3, complete:

4 TGUs (1.5/1); alternating arms

ME G2O (45/25)

ME Down/Ups on the Ropes (one down and up equals 1)

*Score is the number of reps including the TGUs.

Mobility

Wrist

Buy Out

Tabata Single Arm Bar Hangs (alternating arms)

Learn More

25 March 2015


CrossFit Belmont – CrossFit

Strength/Skill

Snatch from Blocks (Time to work the skill)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
*Female RX weight: 55#

Mobility

Shoulders

Buy Out

40 Weighted Ab Mat Sit Ups (athlete chooses the weight to use)

Learn More

24 March 2015


CrossFit Belmont – CrossFit

Strength/Skill

Sumo Deadlift (15 Minutes to Find Your 1 RM)

WOD

Metcon (Time)

5 RFT

10 C2B Pull Ups

20 Wall Balls (20/14)

30 HRPUs

Mobility

Shoulders

Buy Out

50 Double Unders

Learn More

23 March 2015


CrossFit Belmont – CrossFit

Strength/Skill

Bear Complex (Time to find your 1 RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Second Push Press Can Be a Push Jerk

WOD

Metcon (Weight)

15 Minute EMOTM

1 Rep Bear Complex (70%)

*Power Clean

*Front Squat

*Push Press

*Back Squat

*Push Press or Push Jerk

Mobility

Squat Therapy

Buy Out

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

Learn More