CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rob the Nest Relay Skill Monkey hangs Pull ups Amrap: Metcon (No Measure) 5min 10 Squats 10 Kettlebell swings Rest 2 min 5min 5burpees 10 lunges Rest 2 min 5min 10 jumping Jacks 5 pull ups Mobility Butterfly Double pigeon Down dog Childs pose
Saturday Spartans – Session 1, Week 3 Read More »
CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) 50 Clean & Jerks (155/115) 2 min Rest 100 Burpee Box Jump Overs – Resting partner holds a plank. 2 min Rest 100 KB Weighted Sit Ups (55/35) -Resting partner holds the bottom of a squat 2 min Rest 50 Clean & Jerks (155/115) *40
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Hamstring Scoop Stretch :20. Walk on heels only 10 Alternating Samson Stretch :20 Walk on toes only **Set 2** 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) / Leg **Set 3** 50m Side
CrossFit Belleville – Engine Building View Public Whiteboard Metcon Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12
CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Rounds** :20 Squat Therapy (use wall) Rest :10 :20 Reach, Roll, and Lift Drill (use wall or floor) Rest :10 Weightlifting Prep **5 Sets** EMOM 3 Thrusters (Empty Barbell) 3 Thrusters (Very Light Weight) 2 Thrusters (Light Weight) 2 Thrusters (Moderate Weight) 1 Thruster (next weight
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 5 Up-Downs 10 Single arm KBS **Set 2** 5 Up-Downs 10 Russian KBS **Set 3** 5 Up-Downs :20 Farmer KB Hold / Side **Set 4** 10 Up-Downs :20 KB Goblet Squat Hold Metcon Carry it on (3 Rounds for reps) – RX – AMRAP 5
CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster,
CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up **Set 1** 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / Arm **Set 2** 30 Skier Jacks 10 Strict Press (PVC) 10 Front Squats (PVC) 10 Jumping Pull-ups or Ring Rows (regular) **Set 3** 30 Mountain Climbers 10 Thrusters
Tuesday Spartans – Week 3:Session 1 Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp Rower – Fish Game **AMRAP 6** 5 Alternating Spiderman Stretch 10 Leg Swings (across body) / Leg 5 Good Morning + Jump 20 Double Unders or Single Unders 5 Deadlifts Weightlifting Prep * 8 minutes to get to 60% Weightlifting Deadlift 4 Sets Every 2:30 minutes 10
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / Arm **Set 2** 30 Skier Jacks 10 Strict Press (PVC) 10 Front Squats (PVC) 10 Jumping Pull-ups or Ring Rows (regular) **Set 3** 30 Mountain Climbers 10 Thrusters (PVC)