Monthly Archives July 2018

What will August bring… ?

CrossFit Belleville – WOD View Public Whiteboard Warm-up Active Spidermans Pausing Back Squats Active Samson Strict Press & Stretch Push-up to Down Dog Pausing Front Squats Mobility Front Rack Stretch – :45 Seconds Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps. Wrist Stretch – :30 Seconds From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Russian Baby Maker– :30 Seconds Bottom of the squat, elbows on the inner thighs, drive the knees out while keeping the heels on the ground. Weightlifting Thruster (Find a heavy 2) 12min Metcon Fire Alarm (Time) 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” 50/35 Calorie Row 3 Rounds of the “Bergeron Beep Test” *1 Round of the “Bergeron Beep Test” 7 Thrusters(75/55) 7 Pull-Ups 7 Burpees*24min cap Extra Credit 2 sets Banded Alphabet
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Bye Bye July

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Seconds With Band: Banded Side Walk Banded Good Mornings Banded Side Walk Banded Air Squats Without Band: Cossack Squats Active Spidermans Active Samson Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front Squats Strength : Deadlift (EMOM 8 x 1 @85%) Metcon Pumped Up (Time) 21-15-9 Deadlifts (275/185) Box Jump (30/24) L3: (245/165) L2:(185/125) (24/20) L1: (135/95) (20/18 Step ups) Extra Credit 3 x 12 Banded Jump Squats
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Some people’s body is a temple.. some people’s body is a bouncy castle..

CrossFit Belleville – WOD View Public Whiteboard WarmUp Line Drills (No Measure) 200 Meter Run Knee to Chest Soldier Kicks Side Lunge Walking Samson Walking Spidermans Inchworm Bear Walk Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Mobility Dumbbell Ankle Stretch – :30 Seconds Each Side Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe. Russian Baby Maker – 1min Elbows pushing the inner thighs, driving knees out, heels on the floor Gymnastics Handstand Push-Up (Max reps) *Perform one set as your warm up. Don’t max out here. Rest for 2min. Then perform your max. *8min Metcon Foul Ball (Time) 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) L3:(40/25) L2:(14/10)(35/20) L1:(600meter)(10/8)(25/15) Extra Credit 3 x 6 Bulgarian Squats AHAP
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Find your fire

CrossFit Belleville – WOD View Public Whiteboard Metcon WarmUp Roxanne – Burpees Sally up – Elevator Push Ups Accessory Work EMOM 8 Min 1: L – Sit /20sec Min 2: Dead Hang / 30sec Pants on fire (Time) 3 Rounds For Time: 1,000 Meter Row 200 Meter Farmers Carry (50s/35s DB or KB) 50 Walking Lunges *30min cap
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Comp Wod July 29,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Snatch 1. Snatch Primer 3 Muscle Snatches + 3 Overhead Squats 1 Set – 40%, 1 Set – 45%, 3 Sets – 50% 2. Snatch On the Minute x 12 Power Snatch + Hang Squat Snatch Minute 1: 60% Minute 2: 64% Minute 3: 68% Minute 4: Rest Minute 5: 72% Minute 6: 76% Minute 7: 80% Minute 8: Rest Minutes 9-10-11: Build to a Heavy Complex Metcon Metcon (Time) 3 rounds 10 T2B 10 Burpees 10 Power Snatches 115/80 65/45 Cal Row 2 Rounds 10 T2B 10 Burpees 10 Power Snatches 135/95 65/45 Cal Row 1 Round 10 T2B 10 Burpees 10 Power Snatches 155/105
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Let’s Work Out

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Weight) Teams of 3: AMRAP 7: 100/70 Calorie Row/ Bike Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 6: 80/60 Calorie Row/ Bike Max Power Snatches (115/80) Rest 3 Minutes AMRAP 5: 60/40 Calorie Row/ Bike Max Thrusters (95/65) Rest 3 min 12min in Total: Each athlete will try to find todays 1RM for Clean n Jerk
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Never stop looking for what’s not there

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Line Drills (No Measure) 200 Meter Run Knee to Chest Soldier Kicks Side Lunge Walking Samson Walking Spidermans Inchworm Bear Walk Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Gymnastics GOAT EMOM (EMOM 12) ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete ChoiceBoth movements should be gymnastic Metcon Cement Mixer (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar *score is the slowest of the 7 rounds Extra Credit 2min Couch Stretch (1min each) 1 min Child’s Pose 1 min Tree pose
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if you want something; go get it. Period.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30 Seconds x 2 Rounds Push-up to Down Dog Active Spidermans Active Samson Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front Squats Weightlifting Deadlift (EMOM 10 x 2 @75%) *Touch ‘n’ go Metcon Deadpool (Weight) On the 3:00 x 7 Rounds (21 Minutes): 21 AbMat Sit-Ups 14 Slam Balls (30/20) 7-6-5-4-3-2-1 Deadlifts *Scores today are deadlift weights used at the last single one. *You can climb in weight or stay at a challenging weight throughout. Extra Credit 3×12 Superset Banded Ys,Ts, Ws
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Comp Wod July 26,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Metcon Fight Club (AMRAP – Reps) 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute Assault Bike Calories 1 Minute Rest Metcon (AMRAP – Reps) Every 2:00 x 6 Rounds: 200 Meter Run Max Kipping Handstand Push-ups Until the 1:20 Mark
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“Dear Cardio, My momma don’t like you;and she likes everyone..

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30s Warm up (No Measure) 30sec Row 30sec Inchworm Push ups 30sec Row 30sec Active Samson 30sec Row 30sec Squats Weightlifting EMOM as far as you can go.. (max 12min) 1 Hang Snatch, 1 Full Snatch Start 50% of your 1 Rep and add 5-10 lbs per minute. We want to get 6+ min These do not have to be touch and go If you fail you can re-attempt as long as you get it in the minute Metcon Fortitude (No Measure) Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row or 12/10 Calorie Assault Bike Odd Minutes – 15 Burpees Extra Credit “What is your favorite form of cardio?” Answer in our facebook community page!
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