October 2021

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Oscar (AMRAP – Rounds and Reps) AMRAP 23 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 Sit-Ups *Single Dumbell: 10 Alernating Devil Press 20 Goblet Lunges 10 :Push Press (5 each side)

CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 5 10 Spiderman Stretch 5 Push-up to Down Dog 10 Alternating Walking Lunges 5 Ring Row or Jumping Pull-ups 10 Squats Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats– If you fall behind

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1:** 15 Pulls on the rower (Easy pace) 5 Squat Therapy reps against a wall (start an arms distance away) **Set 2:** 15 Pulls on the rower (15-18 Strokes per minute pace) 5 Squat Therapy reps against a wall (move a few steps closer to the

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 50 Banded Face pulls 30 Jumping Jacks 50 Banded Pull Aparts 30 Skier Jacks 50 Banded Good Mornings **Set 2** 10 Ring Rows (false grip) 10 Clean Grip Deadlifts (45/35#) 10 Bent Over Rows **Set 3** 10 Jumping Pull-ups 5 Clean Pulls (45/35#) 5 Partial

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rock Paper Scissor Battle Upside Down Tabata Sprints Barbell warm up Skill Clean and Jerk Review deadlift and clean with PVC Metcon (No Measure) The Sort of Circuit30 seconds of work, 10 seconds rotation time Hand over hand ring pulls Alternating lunges Push jerk Jumping Jacks

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (No Measure) 300 Weighted Step ups *KB* (55/35) Partner holds 2 DBs at Front Rack *15 min 200 KBS (55/35) Partner holds Hollow Hold *10 min 100 Toes To Bar Top of Minute 6 Synchro Burpees *15 min

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine Building 8 (Time) 500 Row 100 Burpees 100 KBS 100 Sit ups 100 Walking Lunges 100 Ball Slams 100 Double Unders 100 Squats 500 Row *45min

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rock Paper Scissor Battle Line Drill Quickies Quick Stretch Strength Deadlift WOD Skill Practice Metcon (No Measure) AMRAP3 Handstands against the wall 5 Burpee Long Jumps 7 Push ups 9 Squats Accessory Work Butt Blaster 1 min max jumping squats Mobility