16 April 2014

Strength/Skill Deadlift

5 x 5 x 3 x 3 x 1

WOD 21 – 15 – 9 Reps of

Deadlift (225/155)

Box Jump (24/20)

Wall Balls (20/14)

Buy Out: 100 Double Unders

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15 April 2014

Strength/Skill Rope Climbs

Spend 10 minutes getting comfortable on the rope, set and reset!

WODTeams of 5 complete 3 rounds of the following:

2 Rope Climbs

400 Meter Row

20 Slam Balls (30/20)

20 Knees to Elbows

20 Jump Lunges (Alternating legs)

The team lines up at the rope.  1st team member completes 2 rope climbs, and moves to the rower, etc.  Only 1 team member on each movement at a time, and all movements need to be completed in order.  Teams will be Coaches option, and score will be total time worked for the entire team.  If you’re not working, you’d better be cheering!

Buy Out100 Double Unders

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14 April 2014

Strength/SkillThruster

3 x 3 x 2 x 2 x 1

WODFran

21 – 15 – 9

Thruster (95/65)

Pull-Ups

Buy Out100 Double Unders

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Upcoming Events!

Friday Night Social!  Join us on April 18th for a little post WOD social.  We’ll have the grill fired up, so bring a protein for you, and a side dish to share.  Or just show up, and hang out for awhile.

CrossFit Kids!  Hayley Seagle will be here on April 18th at 1900, during the social, to talk to everyone about the program details.  Hayley is a fantastic athlete and coach.  We’re very excited to have her join our little CrossFit Belmont family! 

Next step on the nutrition front!  We will have a representative from Custom Fit Meals visit the box on April 30th at 1030.  Hopefully we will have a great turnout.  For those who can’t attend, I’ll take notes, and fill you in on the details.  I’m excited about this possible new addition to the box.  This could make meal planning so much easier!

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11 April 2014

Strength/Skill Pistol Squats

Spend 10 minutes working range of motion and balance.

WOD Let’s do work!

50 Jumping Pull-Ups

40 Wall Balls (20/14)

30 Ab Mat Sit-Ups

20 Slam Balls (30/20)

10 Pistol Squats (Alternating Legs)

20 Slam Balls (30/20)

30 Ab Mat Sit-Ups

40 Wall Balls (20/14)

50 Jumping Pull-Ups

Buy Out: Have a GREAT weekend!

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10 April 2014

Strength/Skill Clean and Jerk

Catch the clean in the squat.  Jerk or split jerk, either will work. Make sure to lock the arms before the feet plant (no press out to finish).

WOD For Time

100 Double Unders

5 Clean and Jerks (155/115)

75 Double Unders

5 Clean and Jerks (135/95)

50 Double Unders

5 Clean and Jerks (115/75)

Buy Out: Tabata Couch Stretch

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09 April 2014

Strength/SkillKettle Bell Swings

Spend 10 minutes working on increasing weight or 1 arm swings.

WOD: 20 Minute AMRAP

10 Kettle Bell Swings (2/1.5)

10 Toes to Bar

5 Wall Walks

Buy Out: 4 Waiter’s Carries (45/25); alternate arms (down and back = 1)

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