October 2021

CrossFit Belleville – WOD View Public Whiteboard Metcon Verified (AMRAP – Rounds and Reps) AMRAP 36 2 Rope Climbs 10 Power Cleans (135/95) 20 Wall Balls (20/14) 30/21 Bike Cal

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Rounds** :20 Toe Touch + Reach to the Sky Rest :10 :20 Single Unders Rest :10 **3 Rounds** :20 Up-Downs Rest :10 :20 Double Unders Rest :10 **Set 1** Run 100m :30 Double Unders or Triple Unders **Set 2** Run 100m (little faster) :30 Double Unders

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretch 10 Plank to Down Dog **Set 2** :30 Skier Jacks 10 Inch worms 10 Hand Release Push-ups **Set 3** :30 Mountain Climbers :30 Piked Push-ups or Handstand Push-up Negatives **Set 4** :30 Double Knee Tuck in Plank :30 Handstand Push-ups Weightlifting

CrossFit Belleville – WOD View Public Whiteboard WarmUp On a 8:00 Clock 3 Sets: 12 Weighted Single-Leg Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold **Front Squat Loading | 10:00** **1 Set x 7 Reps, empty barbell** **3 Sets x 5 Reps, increasing weight** **1 Set x 7 Reps, moderate weight or desired starting weight**

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 400m Plate Relays push, carry Quick stretch Skill Review Deadlift – Hang power clean Metcon (No Measure) Amrap10 up downs onto a plate 5 deadifts 3 hang power cleans Accessory Work Ab finisher – 1 min max sit ups – 30 sec pike hold

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1):60 Iron Cross Stretch 2):60 Scorpion Stretch 3):60 Groiner Stretch 4):60 Kick-ups 5):30 Quick Feet Drills – 2 Rounds- Weightlifting Prep **Power Clean Progression 1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift. Thighs to shrug. 2) Partial Front Squat // Rack

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** Row = 70m Penalty = 3x Jumping Jacks **Set 2** Row = 100m Penalty = Burpees **Set 3** Row = 80m Penalty = Ring Rows **Set 4** Row = 110m Penalty = Jumping Pull-ups **Set 5** Row = 120m Penalty = Strict or banded pull-ups

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Triple DeAtH Engine Building 7 (3 Rounds for reps) Death by Cal Bike Min 1:2 cal Min 2:4 cal Min 3:6 cal 15min cap then directly into Death By Wall Balls Min 1:2 WBs Min 2:4 WBs Min 3:6 WBs 15min cap then directly into Death