CrossFit Belleville – PT Joanne View Public Whiteboard Metcon Powerless (AMRAP – Reps) 5 Rounds x AMRAP 3: 21/15 Calorie Row 9 Box Jumps (30″/24″) Max Power Cleans Rest 1:30 Between Rounds Round 1: (95/65) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) Round 5: (225/155) *Score = Total Power CleansBox Jumps: stack plates […]
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Metcon Daily Harvest (Time) 5 Rounds For Time [35 Minute Cap]: 40/30 Calorie Row 3 Rope Climbs (15′) 20 Double Dumbbell Deadlifts 100 Meter Farmers Carry Dumbbells: (50’s/35’s)Cal:30/21 Tony 1 Full rope climb Elizabeth 10 foot rope climb DB:35/25 Pull up accessory work Every 2
CrossFit Belleville – PT Colleen View Public Whiteboard How To: Hang Power Snatch 8 min Metcon Metcon (Time) 3 Rounds 7 Bike Cal 7 Hang Power Snatch 7 Burpees 1 min Rest in between rounds 12 min Midline 4 Rounds 10 sec Plank 20 sec Rest
CrossFit Belleville – PT Elizabeth & Tony View Public Whiteboard Weightlifting Power Clean (EMOM 9 x 2 Reps) Find a heavy 2 Metcon My Leg! (AMRAP – Reps) 15 Minutes For Total Reps: 5 Minute Bike Calories 4 Minute Air Squats 3 Minute Double Unders 2 Minute Toes to Bar 1 Minute Burpee to Target
CrossFit Belleville – PT Colleen View Public Whiteboard Metcon Metcon (No Measure) Every 5 min x 4 8 Cal Row 10 DB Thrusters 8 Bike cal 10 Ring Rows
CrossFit Belleville – PT Joanne View Public Whiteboard Metcon PT (Time) Every 5 min x 4 Rounds 10 Cal Row 15 DB Thrusters (20) 10 Bike Cal 15 Tricep Dips (bench or box)
CrossFit Belleville – WOD View Public Whiteboard Metcon Home Run (AMRAP – Rounds and Reps) [TEAMS OF 3] 3 Rounds x AMRAP 9: 1,000/800 Meter Row 800m Run 2400/2000 Bike (Each partner picks one, all work at the same time) Time Remaining: 45 Barbell Reps (115/85) 45 Pull-ups (One partner works at a time) Round
CrossFit Belleville – WOD View Public Whiteboard Metcon Crumbl (Time) [Teams of 3] For Time [35 Minute Cap]: 90-60-30: Toes to Bar Front Rack Reverse Lunges (75/55) After each round… 90 Overhead Squats (75/55) *One Athlete working at a time, Partition reps as needed
It’s not about what we talk about, but what we tolerate. Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Knuckle Draggers 0:30 Active Spiderman 1:00 Easy Row 0:30 Calf Stretch (left side) 0:30 Calf Stretch (right side) 200m Easy Jog 1:00 Row, Hard Strokes at 25 strokes per minute 0:30 Recovery row 1:00 at 29 s/m 0:30 Recovery row 0:30 at 33
Intention drives behavior Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Spiderman 0:30 Active Samson 0:30 Jumping Jacks 0:30 Active Twisted Cross 0:30 Push-Up to Down Dog 0:30 Knuckle Draggers 1:00 Child’s Pose **STRICT PRESS** **with an empty barbell** 5 Elbow Rotations 3 Strict Presses, Pausing at eye level then finishing overhead [Bar Path, head move