Monthly Archives March 2020

If you are going through hell, keep going.

CrossFit Belleville – Stronger Community Challenge View Public Whiteboard WarmUp For Quality 60 Second Tuck Jumps 6 Inchworms 6 Push-ups 6 Broad Jumps 40 Second Tuck Jumps 4 Inchworms 4 Push-ups 4 Broad Jumps 20 Second Tuck Jumps 2 Inchworms 2 Push-Ups 2 Broad Jumps *Performed with light DB Metcon Kelly’s house (Home edition) (Time) 5 Rounds For Time: 400 Meter Run 30 “Odd-Object” Ground to Overhead 30 Lateral Hops Over “Odd-Object” *28min cap *400m Run Sub: 20x10m Shuttle run Cool Down Couch Stretch 90sec each leg
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Feel the excitement

CrossFit Belleville – WOD View Public Whiteboard WarmUp For Quality 60 Second Tuck Jumps 6 Inchworms 6 Push-ups 6 Broad Jumps 40 Second Tuck Jumps 4 Inchworms 4 Push-ups 4 Broad Jumps 20 Second Tuck Jumps 2 Inchworms 2 Push-Ups 2 Broad Jumps *Performed with light DB Weightlifting 6 sets 3 Snatch High Pull +3 Muscle Snatch 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 Cap Kelly’s house (Home edition) (Time) 5 Rounds For Time: 400 Meter Run 30 “Odd-Object” Ground to Overhead 30 Lateral Hops Over “Odd-Object” *28min cap *400m Run Sub: 20x10m Shuttle run
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We are in this together

CrossFit Belleville – Stronger Community Challenge View Public Whiteboard WarmUp 5 Rounds: 5 Russian Baby Makers 10 Jumping Squats 15 Scapular Push-ups Metcon Lay up (Home edition) (Time) For time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: KB/DB/Odd Object Swings KB/DB/Odd Object Thrusters *double under subs: 100/80/60.. singles Dot hops *20min cap Cool Down Childs Pose 90sec
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Deload

CrossFit Belleville – WOD View Public Whiteboard WarmUp 5 Rounds: 5 Russian Baby Makers 10 Jump Squats 15 Scapular Push-ups Accessory Work Superset x 5 60 sec rest in between sets 12 Bulgarian Split Squats (6 each leg) 8 Push ups Metcon Layup (Time) 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) *20min cap Lay up (Home edition) (Time) For time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: KB/DB/Odd Object Swings KB/DB/Odd Object Thrusters *double under subs: 100/80/60.. singles Dot hops *20min cap
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Mobility n Chill

CrossFit Belleville – Stronger Community Challenge View Public Whiteboard WarmUp 3 Rounds 30 step ups Mobility 1. Couch Stretch: 2 Minutes Each Side 2. Pike Stretch: 2 Minutes 3. Child’s Pose: 2 Minutes 4. Handstand Hold Stretch/Elbow Plank Hold: Accumulate 2 Minutes 5. Pigeon Pose: 2 Minutes Each Side
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Sunday mood

CrossFit Belleville – WOD View Public Whiteboard Metcon After action (Time) For Time: 10-20-30-40-50 Calorie Bike After Each Set: 10 Toes to Bar 50 Walking Lunge 30min cap Mobility n Chill 1. Couch Stretch: 2 Minutes Each Side 2. Pike Stretch: 2 Minutes 3. Child’s Pose: 2 Minutes 4. Handstand Hold Stretch/Elbow Plank Hold: Accumulate 2 Minutes 5. Pigeon Pose: 2 Minutes Each Side
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#strongercommunity

CrossFit Belleville – Stronger Community Challenge View Public Whiteboard WarmUp 1 Minute Jog In Place 10 DB/KB or Odd Object Swings ( eye level) 15 Sit-ups 20 Air Squats Metcon Sea World – Home edition (6 Rounds for time) On the 5:00 x 6 Rounds: Wearing Pack: 15 Push-ups 15 Meter Walking Lunge 400 Meter Run *score is your slowest round Cool Down Frog stretch 2 min
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Danger game

CrossFit Belleville – WOD View Public Whiteboard Metcon Sea World – Home edition (6 Rounds for time) On the 5:00 x 6 Rounds: Wearing Pack: 15 Push-ups 15 Meter or 20steps Walking Lunge 400 Meter Run *score is your slowest round
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Fun Friday

CrossFit Belleville – Stronger Community Challenge View Public Whiteboard WarmUp 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats Metcon Deck Of Cards – Home edition (Time) Spades: Goblet Squats Clubs: Burpees Diamonds: Sit-ups Hearts: Single Arm Dumbbell Snatches or Odd Object to Shoulder Aces : 30 sec Hollow Hold *30min cap Cool Down 5 min Foam Roll
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Special delivery

CrossFit Belleville – WOD View Public Whiteboard WarmUp Resistance Band or PVC/Broomstick Warmup 30 Seconds Pass Throughs Pull Aparts Good Mornings Cook Squats Overhead Squats 5/3/1 – Wendler Deadlift (5/3/1+) Warm up sets 40% x5 50% x5 60% x3 Working sets 75% x5 85% x3 95% x1+ Metcon T-Mobile (AMRAP – Rounds and Reps) AMRAP 15: 5 Bar Muscle-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65) Deck Of Cards – Home edition (Time) Spades: Goblet Squats Clubs: Burpees Diamonds: Sit-ups Hearts: Single Arm Dumbbell Snatches or Odd Object to Shoulder Aces : 30 sec Hollow Hold *30min cap
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