Monthly Archives April 2020

Can we go back to the gym yet?

CrossFit Belleville – WOD View Public Whiteboard WarmUp Accumulate 100 Jumping jacks 50 PVC Pass Throughs 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 Overhead Squat Complex (EMOM 12) One 2 sec pause OHS + One OHS Metcon Wet Willy (3 Rounds for calories) AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Overhead Squats (95/65) 6 Hang Power Snatches (95/65) Max Calorie Row with Time Remaining Rest 4 Minutes AMRAP 4: 2 Rounds: 12 Deadlifts (115/85) 9 Overhead Squats (115/85) 6 Hang Power Snatches (115/85) Max Calorie Row with Time Remaining Rest 4 Minutes AMRAP 4: 1 Round: 12 Deadlifts (135/95) 9 Overhead Squats (135/95) 6 Hang Power Snatches (135/95) Max Calorie Row with Time Remaining *Score is the calories every round*Row Subs: Bike/Shuttle Runs/Burpees *Home edition Odd Object Deadlifts Goblet Squats Odd Object Ground to Overhead Row/Bike/Shuttle Runs/Burpees Support Your Local Box Workout 3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes
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Be Willing.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Limber 11 (No Measure) Foam Roller – Abductors 30s each Foam Roller – Adductors 30s each LAX Ball – Glute Smash 30s each Cross x 8 each V-Roll x8 Frog Stretch 30s Pigeon 30s each Fire Hydrant – 8 Circles each Mountain Climbers – 8 each Cossack Squats – 6 each Couch Stretch 30s each Metcon MathWorks (AMRAP – Rounds and Reps) AMRAP 20: 36 Double Unders 24 AbMat Sit-ups 12 Push Jerks (95/65) *Add 3reps Each Round to Push Jerk*Home Edition 36 Dot Hops 24 Situps 12 Shoulder to Overhead Extra Credit Bicycle 3 x 50 (each leg)
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Be who you are

CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds 6 Reverse Lunges 5 Jumping Squats 10 PVC Pass Throughs 10 Around the world Barbell WU 2.0 (No Measure) 6 Goodmornings 6 Back Squats 6 Romanian Deadlifts 6 Front Squats 6 Bent Over Rows 6 Push Press 6 Thrusters Accessory Work 5 x 5 Bulgarian Split Squats 4 sets 30sec Front Plank Metcon Count Chalkula (AMRAP – Rounds and Reps) AMRAP 20: 30 Kettlebell Swings (53/35) 25 Box Jumps (24″/20″) 20 Toes to Bar 15 Push Presses (135/95)Home Edition 30 Odd Object Swings 25 Stepups 20 V-ups 15 Shoulder to overhead
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Those who flow as life flows know they need no other force.

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 30sec x 2 rounds Active Samson Toe Touches Jumping Jacks Knuckle drugs Cook Squats Cossack Squats Metcon Cash Flow (Time) 24/21 Calorie Bike/ Row 40 Walking Lunge 21/18 Calorie Bike/ Row 40 Walking Lunge 18/15 Calorie Bike/ Row 40 Walking Lunge 15/12 Calorie Bike/ Row 40 Walking Lunge 12/9 Calorie Bike/ Row 40 Waliking Lunge 9/6 Calorie Bike/ Row 40 Walking Lunge 6/3 Calorie Bike/ Row Sub Cals: * 10 Meter Shuttle Runs (48-42-36-30-24-18-12) * Outisde Runs: 1000-800-600-400-200-100-50 Meters *30min cap Foam Party
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Tank

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 sec Push up to Down Dog Glute Bridges Push up to Down Dog Single Leg Glute Bridges (30sec each) Push up to Down Dog Front Plank Hold 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 (EMOM 8 x3 @ 65%) Metcon Frank the Tank (3 Rounds for reps) AMRAP 5, Rest 5 50 Wall Ball (20/14) Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees AMRAP 5, Rest 5 35 Wall Ball (20/14) Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees AMRAP 5: 20 Wall Ball (20/14) Buy-In 6 Deadlifts (275/185) 6 Lateral Barbell Burpees L3: 35/20/10 WB L2: 35/20/10 WB, 155/115: 185/135: 225/155 L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135Home Edition: WB=Ground to Overhead Deadlifts Burpees over Object
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Flashback

CrossFit Belleville – WOD View Public Whiteboard WarmUp 3 rounds 5 Cook Squats 4 PVC Pass throughs 3 Downward Dog to Push up 2 Squats 1 Burpee 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 Weightlifting Shoulder Press (EMOM 12 x 4 @ 60%) Metcon Flashback (AMRAP – Rounds and Reps) AMRAP 10: 30 Double Unders 10 Hang Power Cleans (135/95) 30 Double Unders 10 Push Jerks (135/95)Home edition: 30 Dot Hops 10 Ground to Shoulder 30 Dot Hops 10 Shoulder to Overhead
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Support your local box

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 6 min AMRAP 20 Double unders / Jumping Jacks 3 Inchworm 5 Burpees 10 Jumping squats Mobility: 30 sec each Chest stretch against the wall Childs pose Ankle Stretch Metcon Support Your Local Box Workout 2 (Time) For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Time cap: 15 minutes*Sub Doubles: Dot Hops SCALED 50 jumping jacks 15 burpees 35 jumping jacks 12 burpees 20 jumping jacks 9 burpees Time cap: 15 minutes Gymnastics EMOM 14 Min 1: 3 Strict HSPUS/6 Kipping HSPUS/2 Wall climbs Min 2: 20 Sit ups
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Get your Shot

Announcements Trivia Night This Wednesday at 7PM via Zoom! Join us Monday to Friday via Zoom at 11:45am for your daily WOD or just to say “Hi”! Don’t forget to check out Coach Pierre’s New Challenge! CrossFit Belleville – Stronger Community Challenge View Public Whiteboard Mobility n Chill Upper Body Mobility 1. Wrist Stretches: 30 Seconds Each Direction 2. Pec Stretch on Wall : 1-2 Minutes Each Side 3. Puppy Pose: 2 Minute Hold Lower Body Mobility 1. Spiderman Hold: 3 Minutes Each Side 2. Happy Baby: 2 Minute Hold 3. Plantar Stretch: 2-3 Minute Hold 4. Butterfly Stretch: 2 Minute Hold 5. Squat Hold: 3 Minutes
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Do your thing

Announcements Trivia Night This Wednesday at 7PM via Zoom! Join us Monday to Friday via Zoom at 11:45am for your daily WOD or just to say “Hi”! Don’t forget to check out Coach Pierre’s New Challenge! CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 RNDS 5 Downward dog to push up Spiderman 30sec each 5 Updog to Childs Pose Midline 3 Rounds, Not for Time: 50 Flutter Kicks (each) 40 Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups *Using dumbbell or odd-object Metcon Weekend warrior (AMRAP – Rounds and Reps) Ascending Ladder for 15 Minutes: 3 Kettlebell Swings, 3 Box Jumps, 3 Calorie Bike 6 Kettlebell Swings, 6 Box Jumps, 6 Calorie Bike 9 Kettlebell Swings, 9 Box Jumps, 9 Calorie Bike … Continue to Add (3) Reps Per Round to Each Station Kettlebell: 53/35 Box: 24″/20″ Sub Bike: Row/Burpees/10m Shuttle Runs Mobility Upper Body Mobility 1. Wrist Stretches: 30 Seconds Each Direction 2. Pec Stretch on Wall : 1-2 Minutes Each Side 3. Puppy Pose: 2 Minute Hold Lower Body Mobility 1. Spiderman Hold: 3 Minutes Each Side 2. Happy Baby: 2 Minute Hold 3. Plantar Stretch: 2-3 Minute Hold 4. Butterfly
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