Monthly Archives April 2020

..some sections are greener than others..

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 60-45-30 Seconds Alternating Bird Dogs Shoulders Taps Glute Bridge Walkouts Flutter Kicks High Knee Run (In Place) Accessory Work ~AMRAP 5: Strict Pull-ups Every Minute on the Minute: 7 Dumbbell Push-ups ~Alternating On the Minute x 10: 1st Minute: 4 Tempo Split Squats (Left) 2nd Minute: 4 Tempo Split Squats (Right) Tempo: 4 Seconds Down, Fast Up ~50-40-30-20-10: Hollow Rocks After Each Set: 20 Dumbbell Rows From Push-up Position (10/Side)
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..don’t step on the line..

CrossFit Belleville – WOD View Public Whiteboard WarmUp 3 Rounds 30 Seconds Slow Air Squats 30 Seconds Spiderman + Reach 30 Seconds Down Dog 3 Rounds 20 Seconds Jumping Jacks 20 Seconds Air Squat Jumps 20 Seconds Mountain Climbers Strength Double Tabata Dumbbell Front Squats 8 Rounds x 2 / 2 minute rest in between 20 Second Work 10 Seconds Rest * Hold 2 dumbbells in the front rack position for these squatting intervals * Tabata Intervals: 8 Rounds: 20 Seconds Work 10 Seconds Rest * With rest built in, the goal is to move for as much of the 20 seconds as possible * If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell * In this case, you can hold the bell in the goblet position Metcon 21 Jump Street (AMRAP – Rounds and Reps) AMRAP 21: 21 Power Snatches (95/65) 21 Box Jump Overs (24″/20″) 21 Overhead Squats (95/65) 21 Toes to BarHome Edition 21 Ground to Overhead 21 Box Step Overs 21 Odd Object Goblet/OH Squats 21 Toes to DB/KB/Obbject
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..some good news..

CrossFit Belleville – WOD View Public Whiteboard WarmUp 6 minutes for Quality 5 Inchworms 10 Burpees 20 Single Leg Glute Bridges (10 Each Side) 40 Single Unders Accessory Work 21-18-15-12-9: Single Arm Bent Over Rows (Left) Single Arm Bent Over Rows (Right) Overhead Tricep Extensions * Not being on the clock – this is a great opportunity to go heavier than you normally would * Rest as needed between movements to maintain quality Metcon Sole Cycle (3 Rounds for reps) AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (155/105) 21/15 Calorie Assault Bike/Row Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95) 21/15 Calorie Assault Bike/Row Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (115/85) 21/15 Calorie Assault Bike/Row *Score: Total Reps (Wodify will ask for 3 separate scores)Home Edition Jump Squat over Object Odd Object Ground to Shoulder (if you have a DB:10 PC each arm) Burpees/Shuttle Runs
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..just my opinion..

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Each Spiderman + Reach Active Samson Push-up to Down Dog 1 Minute Each Front Plank on Hands Side Plank (30 Seconds Each Side) Hollow Hold Strength Back Squat (3 x 5 @75%) Home edition 3 x 12 Any form of Squat aiming to make it as heavy as we can. Metcon Escape from Wonderland (Time) 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row *20min CapHome Edition Dot Hops Air Squats Bike/Suttle Runs/Burpees
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Can We Go Back To The Gym Yet?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Seconds Glute Bridges 30 Seconds Sit-ups 30 Seconds Single Leg Glute Bridges (15 Seconds Each Side) 30 Seconds Hollow Hold 30 Seconds Single Leg Touches 30 Seconds Flutter Kicks Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Strength Deadlift (Built to a heavy 6) 20min Metcon Upside Down (Time) 9-12-15-18-21 Deadlifts (155/105) Push-ups Calorie Bike/Row/Box Jumps *20min cap
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can we go back to the gym yet?

CrossFit Belleville – WOD View Public Whiteboard Metcon need a crutch? (AMRAP – Reps) AMRAP 35 3 Rounds 50 Burpees 50 Box Jumps 50 Walking Lunges 21-15-9 Power Snatch Round 1: 21 Reps at 95/65 Round 2: 15 Reps at 115/85 Round 3: 9 Reps at 135/95 *with time remaining AMRAP Power Snatches 155/115
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Can we go back to the gym yet?!

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Hollow Hold 1 Minute Squat Hold 1 Minute Front Plank **2 Rounds:** 30 Seconds Push-up to Down Dog 30 Seconds Single Leg Glute Bridges (Each Side) 30 Seconds Slow Air Squats Barbell Warmup #2 (No Measure) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings Strength EMOM 12 3 Power Cleans 1 Thruster * The complex is designed to be completed unbroken with ‘touch and go’ power cleans * Build up or stay at one weight Metcon Deep Clean (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Cleans (95/65) 30 Double Unders 15 Thrusters (95/65) 30 Double Unders Home Edition Odd Object to Shoulder Dot Hops
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… can we go back to the gym yet?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 5 Giant Sets: 8 Reverse Burpees 12 Pausing Glute Bridges 16 Weighted Sit-ups 20 Single Leg Glute Bridges (10 Each Leg) Rest 1 Minute Between Rounds Metcon Heidi (AMRAP – Rounds and Reps) AMRAP 23 23 Air Squats 23 Push ups 23 Kettlebell Swings 23 Jumping Lunges 23 Sit ups 23 Box Jumps In Honour of Const. Heidi Stevenson
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.. can we get back to the gym yet?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Active Spidermans 40 Seconds Deadlifts 1 Minute Frog Hops 40 Seconds Hang Power Cleans 1 Minute Mountain Climbers 40 Seconds Push Press Strength 3 Sets For Max Reps: Single Arm Kneeling Arnold Strict Press (Each Side) 3 Sets x 15 Superman Rocks Metcon Grip and Rip (2 Rounds for time) [On the 0:00-10:00] For Time: 21 Burpees 1 Round of “DT” 18 Burpees 1 Round of “DT” 15 Burpees 1 Round of “DT” 12 Burpees 1 Round of “DT” [On the 10:00-20:00] For Time: 21 Air Squats Hops Over Bar 1 Round of “DT” 18 Air Squats Hops Over Bar 1 Round of “DT” 15 Air Squats Hops Over Bar 1 Round of “DT” 12 Air Squats Hops Over Bar 1 Round of “DT” DT: (155/105) 12 Deadlifts 9 Hang Power Cleans 6 Push JerksHome Edition >Use 2 DBs >Use Odd Object >Use 1 DB and do: 12 Single Dumbbell Deadlifts (6 Each Side) 10 Single Arm Dumbbell Hang Cleans (5 Each Side) 8 Single Arm Dumbbell Push Jerks (4 Each Side)
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can we go back to the gym yet?

CrossFit Belleville – WOD View Public Whiteboard WarmUp 4 Sets: 30 Seconds Single Unders / Line hops 30 Seconds Slow Air Squats 30 Seconds Push-up to Down Dog Accessory Work Alternating Tabata: (8rounds/4min) 1. Banded Pull Aparts/Bent Over Rows 2. Hollow Rocks Tabata Side Planks: (16 Rounds/8min) 20 Seconds On 10 Seconds Rest *Complete All 8 Rounds on Right Side Before Switching to Left Metcon Seventy Two (AMRAP – Rounds and Reps) AMRAP 15: 1 Barbell/Double Dumbbell Hang Squat Clean 1 Barbell/Double Dumbbell Thruster 30 Double Unders 2 Barbell/Double Dumbbell Hang Squat Cleans 2 Barbell/Double Dumbbell Thrusters 30 Double Unders 3 Barbell/Double Dumbbell Hang Squat Cleans 3 Barbell/Double Dumbbell Thrusters 30 Double Unders … Continue to Add (1) Rep to Barbell/Dumbbell Movements Per Round *Home Edition Odd Object Knee to Shoulder (Squat) Odd Object Ground to Overhead Dot Hops
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