CrossFit Belleville – WOD

View Public Whiteboard

Game

Octopus

8min

*Use cones to create a grid

*1 person starts as the “octopus” and everyone else is in a line on one side of the field. The “octopus” calls out OCTOPUS and everyone has to run to the other side without being touched by him/her.

*If someone is touched by the “octopus” before they get to the other end they must sit down right away. The next time OCTOPUS is called, they become a “crab” that can move around and can also touch people as they run by. They must be doing a crab walk and cannot be running on 2 feet.

*The last person standing is the winner

Strength/Skill

30min

Sprints

10 x 50meters

*1min break in between

Stones

5 x 10

Stone to R Shoulder

Stone to L Shoulder

Squat (Stone in front)

Metcon

Metcon (Time)

21-15-9

One arm overhead lunges w KB (55,35)

KB Swings (55,35)

Box Jumps (30,24)

L3: (35,25)

L2: (35,25) (24,20)

L1: (Goblet Squats 35,25) (step ups)

Extra Credit

Chinese Planks 3 x 60sec

supine position with your shoulders on one bench and your heels on the other.

Weighted Planks 3 x 60