Monthly Archives January 2019

Double Death

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Line Drills + Mobility 30sec Easy Jog Knee to Chest Soldier Kicks Side Lunge Moderate Jog Active Samson Active Spidermans Push-up to Down Dog Faster Jog Side Shuffle Air Squats Child’s Pose Squat Hold Metcon Death By Thrusters (AMRAP – Rounds and Reps) Min 1: 1 Thruster (115/75) Min 2: 2 Thruster (115/75) Min 3: 3 Thruster (115/75) ………………………….. continue adding one rep every minute till you DIE!!*20min cap Metcon Wet Floor (AMRAP – Rounds and Reps) In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)
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Comp Wod

CrossFit Belleville – Competitor’s Club View Public Whiteboard Metcon Metcon (Weight) “Top Down” With a 12:00 Time Cap: 1 Round: 25 Barbell Facing Burpees 25 Squat Snatches (115/80) 25 Barbell Facing Burpees Time Remaining: Build to 1RM Hang SnatchFriday Metcon (Time) 2 Rounds: 50 Calorie Assault bike 20 Back Squats (225/155) *Back Squats Come From Ground.Friday Metcon (No Measure) Body Armor 3×10 Barbell Front Rack Halting Reverse Lunges 3×21 Glute Bridges 3×30 Good MorningsFriday Metcon (No Measure) Ring Muscle-Up Conditioning 10 Minute Recovery Effort – Choice of Bike, Ski, or Row On the 2:00 – 40% of Max Ring Muscle-Ups On the 4:00 – 50% of Max Ring Muscle-Ups On the 6:00 – 40% of Max Ring Muscle-Ups On the 8:00 – 50% of Max Ring Muscle-Ups On the 10:00 – 40% of Max Ring Muscle-UpsSaturday Metcon (Time) “Bird Box” For Time: 1 Mile Run 10 Rope Climbs 50 Clean and Jerks (135/95)Saturday 2000m row Metcon (No Measure) Midline Not For Time: 50 Weighted AbMat Sit-ups (10#) 50 GHD Sit-ups 50 AbMat Sit-upsSaturday
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… you serious?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute PVC Around the World Active Samsons 45 Seconds PVC Pass Throughs Mountain Climbers 30 Seconds PVC Overhead Squats Inchworm Barbell Warm up -(Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Weightlifting HPS + PS complex (EMOM 10) Hang Power Snatch + Power Snatch*Build in weight when you see fit Metcon 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*10min cap Extra Credit Child’s pose 1 min Frog 1min Pigeon pose 1min each leg Savasana 1 min
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I don’t want no drummer. I set the tempo.

CrossFit Belleville – WOD View Public Whiteboard WarmUp Roxanne (No Measure) Burpees Sally Up – Sally Down (No Measure) Squats Mobility Banded Walks: 2 Rounds of 10 Steps Each Direction Banded Goodmornings x 10 Ankle Stretch x 45sec each Strength Paused Back Squat (5 Sets of 2 ) 2 second pause*15min *Tempo Pausing Squat 7 Seconds Down. 2 Second Pause on bottom. *Control takes priority over load. Metcon After Party (Time) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50s/35s) After Each Round: 30 Double Unders *9min cap *if you dont have double unders then 60 Singles Extra Credit Superset 3 x 12 GHD SitUps GHD Hip Extension
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Tuesday Spartans Session 1- Week 4

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle- If there was one thing you could change about yourself, what would it be? Skill Intro- hang power cleans, wall balls Warm up – Move and Freeze (one song, balance on different base of support) Metcon (AMRAP – Rounds and Reps) AMRAP10 Power cleans 10 Wall balls 10 Burpees Game Rock Paper Scissors Elimination – hold plank/wall squat until game restarts Mobility Standing straddle – 2 min Frog Pose – 2min Saddle Pose – 2min Thread the needle – 1min each side
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Comp Wod

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Deadlift (Monday) 7 Sets of 2 1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set. Push Press (Monday) 5 Sets of 3 1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set. Front Squat (Wednesday) Squats + Handstand Walking On the 2:00 x 5 3 Front Squats + 6 Back Squats + 50′ Handstand Walk Round 1: 55% Round 2: 60% Rounds 3-5: 65% Metcon Go Fish (Time) 1000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) RX+: 155/115 L3: 115/75 L2: 95/65 L1: 75/55, burpees *18min CapRX++ 185/135 Metcon (Time) Stamina Conditioning 2 Rounds: 30/21 Calorie Assault Bike 30 Kipping Deficit Handstand Push-ups (6″/4″) 30/21 Calorie Assault Bike 15 Kipping Deficit Handstand Push-ups (6″/4″)Monday Metcon (Time) “Layup” 15-10-5: Toes to Bar Wallballs (30/20) Hang Power Snatches (95/65) Into… 100′ Double Overhead Kettlebell Lunge (53’s/35’s) Into… 5-10-15: Toes to Bar Wallballs (30/20) Hang Power Snatches (95/65)Tuesday Metcon (Weight) Odd-Object Conditioning On the 4:00 x 5 Rounds: 400m Row 50′ Yoke CarryOdd-Object ConditioningTuesday Metcon (No Measure) Row Conditioning On the 0:00 –
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Bring Your Own Sunshine

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30sec (No Measure) Jumping Jacks Active Spidermans Air Squats Active Samson Cossack Squats Push-up to Down DogBarbell Warm up 10 Romanian Deadlifts 5 Strict Presses 10 Elbow Rotations 5 Back Squats 10 Good Mornings Mobility Banded Lat Stretch: 45 Seconds Each Side Banded Hamstring Stretch: 45 Seconds Each Side Laying on your back, loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch. Weightlifting Snatch Grip Deadlift (Build up to a heavy 2) *15min *TNG Metcon Hangnail (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike/Row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) L3: 35/25, 185/135 L2: 25/15, 155/105 L1: L2 + 20DHCNJ/Burpees Extra Credit 3 x 30sec HandStand Hold
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Another manic Monday

CrossFit Belleville – WOD View Public Whiteboard WarmUp Mixing it up (No Measure) 30sec Active Samson Flutter Kicks Good Mornings Back Squats Push-up to Down Dog Hollow Hold Elbows Rotations Strict Presses Active Spidermans Push-up Plank Hold Romanian Deadlifts Front Squats Mobility Front Rack Stretch: 1 Minute Squat Hold: 1 Minute Gymnastics EMOM 10 ODD : 5 Strict Pullups EVEN : 5 Strict Ring/Box Dips Metcon Life Jacket (3 Rounds for reps) AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/85) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups Extra Credit 2 x 60sec Dead Hang
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It’s so cold, I’m drinking hot sauce instead of coffee.

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 Skill Box Jumps *15min *Accumulate 15 Jumps *Build in Height if possible Metcon Turtle Neck (Time) 5 Rounds: 12 SandBag Reverse Lunges (50/35) 9 Power Cleans (115/85) 6 Strict Handstand Push-ups *alternatives Lunges:Medicine Ball Reverse Lunges Barbell / Kettlebell / Dumbbell Reverse Lunges Pushups:Reduce Reps Dumbbell Strict Presses Handstand Push-ups with Feet on Box or Bench *20min cap
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Saturday Spartans- Session 1: Week 3

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle- What is something good that happened at school this week? Skill Intro – Plank Plank Games- Plank high five relay & Kettlebell relay Warm up – Tabata Tantrums 8 rounds (20 sec on, 10 sec off) alternating between high knees and burpees Skill Knee raise and toe to bar drills Metcon (AMRAP – Rounds and Reps) AMRAP Relay4 push ups roving plank over 3 planks 4 box jumps 4 sit ups Game Ladders
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