Peace out!
CrossFit Belleville – WOD View Public Whiteboard
No matter what happens..
CrossFit Belleville – WOD View Public Whiteboard Metcon Diplomacy (AMRAP – Reps) Teams of 3 AMRAP 10 Max Power Snatch (135/95) Rest 3 Minutes AMRAP 10 Max 100m Sprints Rest 3 Minutes AMRAP 10 Max Curtis Ps (135/95) *Power clean, a lunge with each leg, and a push press*
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It can always get better
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1:00 Bike :30 Single Unders :30 Strict Press (empty bar) :30 Single Dumbbell Deadlifts (switch at :15) :30 Bike (increase pace) :30 Double Under Practice :30 Push Press (empty Bar) :30 Overhead DB Hold (Right Arm) :30 Overhead DB Hold (Left Arm) 1:00 Bike Test (Aim
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That’s right!
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Bodyweight Good Mornings :30 Inchworm to Push-up :30 Glute Bridges Run through this sequence 3 times: Hold at Deadlift Set-up Position Pull to below the knee and hold Pull to above knee and hold Pull to mid-thigh and hold Stand & Finish Lower to mid-thigh
What’s a Name Day anyway?
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 of Each: Active Spiderman Boot Strappers Inch-Worm to Up-Dog PVC Pass Through 3 Burpee Box Step-Ups 3 Burpee Box Jump & Stand 6 Russian KBS 6 KBS 10 PVC Overhead Squats (5 reps with pause in the bottom / 5 reps no pause) 5 Empty
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Hang in there
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Row 200/180m :30 Knee Hugs :30 Leg Swings Run 200m :30 Lunge-Twist :30 Arm Hugs & Circles Row 200/180m :30 Knuckle Draggers :30 Frog Hops Run 200m Barbell Warmup #2 (No Measure) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side)
Full of Hope
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Bike 10/7 10 Air Squat 10 Pull-Ups 10 Bent Over Rows 10 Knuckle Draggers (each leg) 10 Straight Legged Sit-Ups Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Weightlifting Prep 3 Clean
Do we have the same vision?
CrossFit Belleville – WOD View Public Whiteboard Metcon Hulk like raging fire, Thor like smoldering fire (AMRAP – Rounds and Reps) Partner AMRAP in 33 minutes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) *Partner A does a
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Play along
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 12/9 Bike Cals :60 Squat Hold 12/9 Bike Cals :30 Plank Hold 12/9 Bike Cals :30 Hand Release Push-Up (not for reps) 5 Air Squats (w/ a :3 pause in the bottom) :30 Elbow Rotations (empty barbell) 5 Front Squats (empty barbell) [Add a light load]