WOD / Blog
05 March 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 2-miute clock. WOD: For Time (25 Minute Cap)-21-18-15-12-9-6-3-Clean (95/65)Kettlebell Swing (1.5/1)*200 Meter Run Before and After Each Round for a Total of 8 Runs Stimulus/Focus: This will be tough on grip. Aim […]
04 March 2021
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: Tabata Kick Your Butt! HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements. Stimulus/Focus: This was CrossFit Belmont’s first […]
03 March 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (9 Minute Cap)21-15-9Split Jerks (95/65)42-30-18Air Squats RX+: 135/95 and pistols Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or […]
02 March 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP25 Burpees15 Bodyweight Back Squats*From the Rack Stimulus/Focus: This is a grind. Push hard and find a steady pace. Aim for 4-5 rounds. Cool Down: Tabata […]
01 March 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 5) Use 70% for all sets. Lift on a 1-minute clock. WOD: For Time (20 Minute Cap) 21-15-9 Deadlifts (275/185) Strict Pull Ups Stimulus/Focus: This workout will be a grind. It will likely be slow and done in singles. Just keep moving. Forearms are going to be screaming. […]
26 February 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (20 Minutes to Find 1 RM) WOD: 8 Minute AMRAP4 Thrusters (135/95)8 Toes to Bar*Rest 2 Minutes Before Next Couplet Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds. 8 […]