cheryl

Let it out

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute of Rowing 30 Seconds of Inchworm to Push-up 20 Second Hollow Hold 1 Minute of Rowing 30 Seconds of Shoulder Taps 20 Second Superman Hold **Mobility** 30 Second Calf Stretch on Post/Box/Rower (each side) 45 Seconds of Child Pose Metcon Falling off (AMRAP – […]

Let it out Read More »

Sing louder

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1 Minute Bike 30 Seconds Boot Strappers 30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat) 45 Second Bike (Faster) 30 Seconds Active Spiderman 30 Seconds Single Leg Glute Bridges (Each Side) 30 Second Bike (Fast) **Mobility** Wrist Stretch: 30

Sing louder Read More »

Addicted to Wod

CrossFit Belleville – WOD View Public Whiteboard Metcon What goes up.. must come down (Time) 20 Double-Unders 200m Run 20 Pistols 40 Double-Unders 400m Run 20 Push Ups 60 Double-Unders 600m Run 20 Pistols 80 Double-Unders 400m Run 20 Push Ups 100 Double-unders 200m Run *35 Min Cap

Addicted to Wod Read More »

Just doing my job

CrossFit Belleville – WOD View Public Whiteboard WarmUp :30 Forward Lunges :30 Active Samson :30 Alternating Bird Dogs :30 Shoulder Taps :30 Active Spidermans :30 Inchworm to Push-up Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Weightlifting Power Clean (Every 2

Just doing my job Read More »

The equalizer

CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds :30 Bottom of Squat Hold 3 x Goblet Squat 3 x Weighted Reverse Lunges (each leg) :20 Handstand Hold or Feet on Box Hold 3 x Negative Handstand Push-Ups w/ a :2 hold at the bottom (before coming off the wall) 3 x Strict Handstand

The equalizer Read More »

A Whole New Way

CrossFit Belleville – WOD View Public Whiteboard WarmUp Row/PVC Warm-Up * Row 150/100m * :30 Single-Unders * :30 PVC RDL (w/ :3 pause just below the knee) * Row 150/100m * :30 Double-Unders or Attempts * :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead) * Row 150/100m * :30 Double-Unders * :30 PVC

A Whole New Way Read More »

Feeling Good

CrossFit Belleville – WOD View Public Whiteboard WarmUp * 50 Jumping Jacks * 10 Ankle Rocks (each side) * 5 Active Samson + Air Squat (each side) * 30 Mini Tuck Jumps (we’re still getting warm, knees lower) * 10 Single Arm Dumbbell Clean & Jerk (5 each) * 10 Kang Squats (good morning to

Feeling Good Read More »