September 2021

CrossFit Belleville – WOD View Public Whiteboard WarmUp Line Drills (No Measure) 200 Meter Run Knee to Chest Soldier Kicks Side Lunge Walking Samson Walking Spidermans Inchworm Bear Walk Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt KickersThen… AMRAP 5: 5 Wall Balls (use workout weight) 50m Weighted Run 100m […]

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome and Gym Expectations Warm up Mad Dash Line drills Accessory Work Skipping drills Metcon (No Measure) AMRAP4min AMRAP – 20 skips – 5 Burpee knee ups – 20 sit ups Rest 4min AMRAP – 20 squats – 20 jumping jacks – 20 high knees Rest

CrossFit Belleville – WOD View Public Whiteboard Metcon Pick it up (No Measure) AMRAP 14: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20″) AMRAP 4: Double Unders Accumulate as many as you can AMRAP 14: 80/55 Calorie Bike 60 Push-ups 40 Pull-ups 20 Box Jumps (24/20″) AMRAP 4: DBL DB Box Step

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretch 10 Prone Arch-ups 10 Straight Leg Sit-ups **Set 2** 20 Alternating Knee-to-Elbow in Plank 20 Hollow Rocks 20 Alternating V-ups ​ **Toes-to-Bar * :30sec * Focus on the Kip Swing and aggressive press down in the back swing to maximize height.

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 20 Strokes using arms only 10 Push-ups to Down Dog **Set 2** 20 Strokes using arms and body only :10 Top of Ring Dip Support :10 Bottom of Ring Dip Support * Place feet on the ground during ring support drills if you are unable

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Junkyard Dog Warm-up | 4:00** * Partner up * Alternate every 5 reps for each movement in the junkyard dog. Weightlifting Prep **Deadlift Review and Demo| 8:00** * Hips and shoulders rise at the same rate, initiate by pushing the knees back. * Drive the hips back

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95#

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome and Introductions Gym expectations Warm up – Paper Chase Run 25m, 5 jumping jacks Run 50m, jump squats Run 75m, 2 tuck jumps Run 100m, 1 burpees Accessory Work EMOM Pull up/ring rows Metcon (No Measure) For Time50 Jumping Jacks 25m Walking lunges 25 Sit

CrossFit Belleville – WOD View Public Whiteboard WarmUp General Warm up **Set 1** Row = 70m Penalty = 2x Alternating DB Deadlift **Set 2** Row = 100m Penalty = 2x Alternating DB Sumo Deadlift High Pull **Set 3** Row = 80m Penalty = Alternating DB Snatch **Set 4** Row = 110m Penalty = Alternating DB