CrossFit Belleville – WOD View Public Whiteboard Metcon What?!? (No Measure) AMRAP 38 250/200m Row – Each partner rows 1 250/200m interval – Resting partner performs hang from pull-up bar 500/400m Row – Each partner rows 1 500/400m interval – Resting partner DB farmer hold (50/35#) 750/650m Row – Each partner rows 1 750/650m interval […]
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CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 Shoulder Taps // Supporting arm remains straight :30 Push-ups // Focus on full range of motion. :30 Slow Air Squats // Reach arms up as high as possible and keep heels down. :30 Bear Crawl // Arms and legs stay straight, hips are higher than the
CrossFit Belleville – Engine Building View Public Whiteboard Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Toe Touch + Jump 10 Alternating DB Deadlift 10 Alternating Elbow to Instep on Box **Set 2** 10 Sit-ups 10 Alternating DB Single Arm Sumo Deadlift High Pulls 10 Box Step-up & Overs **Set 3** 10 V-ups 10 Alternating Single-Arm DB Snatch 10 DB
CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 6: 20 Jumping Jacks 10 PVC Pass Throughs 20 Double Unders or Single Unders 10 Air Squats **Snatch Progression with PVC ** 1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch. 2) Deadlift to Mid-thigh // Mid-thigh position: heels down,
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CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters,
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretch 10 Med Ball Deadlift // Heels down, back flat, hips lower than shoulders 10 Med Ball Front Squat // Heels down, knees out, ball in front of face **Set 2** 20 Mountain Climbers 10 Med Ball shrug & pull under //
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 20 Pulls on the rower (easy pace) 10 Sit-ups (legs straight) 100m Jog (no more than 1:00 to complete) **Set 2** 20 Pulls on the rower (moderate pace) 10 Sit-ups (Heels together) 100m Jog (faster pace than previous set) **Set 3** 20 Pulls on the