Author: pwsadmin

Closed for the CrossFit Level 2 Course.

CrossFit Belmont folks are meeting at Crowders Mountain State Park for a group trail run. The meeting time is 0900. Email us at crossfitbelmont@gmail.com if you’re interested!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP

20 Double Unders

10 Wall Balls (20/14)(14/10)

Stimulus/Focus: Aim for quick transitions and unbroken work. Strive for 10 rounds.

Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: HSW

On a 9 Minute Running Clock

0-3 Minutes: 3 Reps (1 Wall Walk + 10 Second Wall Facing Handstand Hold)

3-6 Minutes: 3 Reps (1 Wall Walk + 10 Wall Facing Plate Climbs)

6-9 Minutes: 3 Reps (1 Wall Walk + 10 Weight Shifts)

WOD: 20 Minute AMRAP

10 Pull Ups

20 Alternating Lunges

30′ Handstand Walk

100 Meter Run

Stimulus/Focus: Find a steady pace and just keep moving. Choose scales that challenge you on the gymnastics portions.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP for five reps across five rounds. Lift on a 2-minute clock.

WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)

10 Front Squats (95/65)(65/45)

Max Burpees over The Bar (Lateral) in Remaining Time

*RX+: (155/105)

Stimulus/Focus: Push as hard as you can on the squats to give you as much time as possible to accumulate burpees. Those are the only reps that count. You will have a separate score for each round.

Cool Down: Tabata Hollow Rock Holds

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock.

WOD: 4 RFT (16 Minute Time Cap)

25 Strict Dumbbell Push Ups

100 Meter Farmer’s Carry (50/35)(35/20)

*Two Dumbbells

Stimulus/Focus: Focus on perfect form with your push ups. Push through the farmer’s carry and try to finish it without putting the dumbbells down .

Cool Down: 4 Rounds

5 Strict Pull Ups

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Clean

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% of your 1 RM. Lift on a 2-minute clock. These must be touch and go doubles. Get AHAP.

WOD: 6 Minute AMRAP

3 Cleans (115/75)

6 Handstand Push Ups

*Rest 3 Minutes Before the Next AMRAP

Stimulus/Focus: These are three separate workouts. The cleans should get progressively heavier–from moderate to heavy to heavier. The handstand push ups should get progressively more challenging. Choose weights and scales that challenge you. You will have a separate score for each workout.

6 Minute AMRAP

3 Cleans (135/95)

6 Deficit Handstand Push Ups (45/25)

*Rest 3 Minutes Before the Next AMRAP

6 Minute AMRAP

3 Cleans (165/115)

6 Strict Handstand Push Ups

Cool Down: Tabata Plank Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock.

WOD: Six 6-Minute Rounds

60 Double Unders

30/24 Calorie Row

20 Kettlebell Swings (1.5/1)(1/25#)

3 Bar Muscle Ups

Stimulus/Focus: Get this work done as quickly as possible to give yourself time to rest before repeating. You will complete this for six rounds. Try to maintain a consistent pace on each round. Choose scales that challenge you.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

100 Meter Run

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

15 Wallballs (20/14)(14/10)

Stimulus/Focus: All work should be completed unbroken. Take quick breaks between the box jump overs and wall balls. Transition between movements quickly and push hard on the run. Aim for 6-8 rounds.

Cool Down: Tabata L-Holds (Between Boxes)