cheryl

Just doing my job

CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 Forward Lunges :30 Active Samson :30 Alternating Bird Dogs :30 Shoulder Taps :30 Active Spidermans :30 Inchworm to Push-up Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Weightlifting Power Clean (Every 2 …

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The equalizer

CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds :30 Bottom of Squat Hold 3 x Goblet Squat 3 x Weighted Reverse Lunges (each leg) :20 Handstand Hold or Feet on Box Hold 3 x Negative Handstand Push-Ups w/ a :2 hold at the bottom (before coming off the wall) 3 x Strict Handstand …

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A Whole New Way

CrossFit Belleville – WOD View Public Whiteboard WarmUp Row/PVC Warm-Up * Row 150/100m * :30 Single-Unders * :30 PVC RDL (w/ :3 pause just below the knee) * Row 150/100m * :30 Double-Unders or Attempts * :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead) * Row 150/100m * :30 Double-Unders * :30 PVC …

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Feeling Good

CrossFit Belleville – WOD View Public Whiteboard WarmUp * 50 Jumping Jacks * 10 Ankle Rocks (each side) * 5 Active Samson + Air Squat (each side) * 30 Mini Tuck Jumps (we’re still getting warm, knees lower) * 10 Single Arm Dumbbell Clean & Jerk (5 each) * 10 Kang Squats (good morning to …

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Welcome

CrossFit Belleville – WOD View Public Whiteboard WarmUp * Assault Bike 2:00 – Easy / Jog 400m * :60 Squat Hold * :30 Knuckle Draggers * Bike 1:00 – Moderate / Jog 200m * 10 Scap Retractions * :30 Inch Worm to Push-Up * Assualt Bike :30 – Sprint / Run 100m Mobility Front Rack …

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Fill me in..

CrossFit Belleville – WOD View Public Whiteboard WarmUp Active Stretch :30 Spiderman Hold (each side) :30 Hamstring Scoop Stretch (each side) :30 In-Place Standing Quad Stretch (each side) 3 Rounds 5 Push-Ups 5 Squats 3 Rounds (add weight each round to your Metcon weight) 4 reps Deadlift Power Clean Metcon Fish out of Water (Time) …

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What do you wanna do?

CrossFit Belleville – WOD View Public Whiteboard WarmUp PVC Warm-Up 10 Pass-Throughs 10 Overhead Presses 10 Good Mornings 10 Overhead Lunges (in-place) 10 Deadlifts 10 PVC Around-the-Worlds ****10 Jumping Jacks in between each exercise*** Strength Deadlift (EMOM 10) 3 Deadlift + 20 sec Hollow Hold *same weight for all reps *60-65% Metcon Napalm (Time) 2 …

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It all happened so fast.

CrossFit Belleville – WOD View Public Whiteboard WarmUp Jog 200m :30 Active Spiderman :1:00 Squat Hold :30 Alternating Bird-Dog :30 Arch-Ups :30 Hollow Rocks Jog 200m Metcon Annie on the Run (Time) 50-40-30-20-10 Double-Unders Abmat Sit-Ups *After every round, complete a 200m run carrying a medicine ball (20/14) L3: 35-25-15-10-5* Double-Unders 50-40-30-20-10 Abmat Sit-Ups *After …

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