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!

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Happy Friday!

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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

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Tabata Single Arm Bar Hangs (alternating arms)

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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

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

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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

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50 Double Unders

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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

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

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20 March 2015

CrossFit Belmont – CrossFit

Strength/Skill

Power Clean (Time to Work the WOD Weight )

WOD

Metcon (AMRAP – Reps)

Open 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Scaled Open WOD

8 Minute AMRAP

10 Push Press (95/65)

10 Cleans (115/75)

Mobility

Athlete’s Choice!

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April Foundations Series Dates

The April Foundations Series (Note: This starts in March and there is a week off in April between sessions.)

The First April Foundations Series Dates are as Follows:

Class 1: Monday March the 30th at 1000 (10:00am) or Tuesday the March 31st at 1930 (7:30pm)

Class 2: Wednesday April the 1st at 1000 (10:00am) or Thursday April the 2nd at 1930 (7:30pm)

Class 3: Monday April the 6th at 1000 (10:00am) or Tuesday April the 7th 1930 (7:30pm)

Class 4: Wednesday April the 8th at 1000 (10:00am) or Thursday April the 9th at 1930 (7:30pm)

*NO CLASSES THE WEEK OF APRIL 13TH-17TH*

The Second April Foundations Series Dates are as Follows:

Class 1: Monday the 20th at 1000 (10:00am) or Tuesday the 21st at 1930 (7:30pm)

Class 2: Wednesday the 22nd at 1000 (10:00am) or Thursday the 23rd at 1930 (7:30pm)

Class 3: Monday the 27th at 1000 (10:00am) or Tuesday the 28th 1930 (7:30pm)

Class 4: Wednesday the 29th at 1000 (10:00am) or Thursday the 30th at 1930 (7:30pm)

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