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CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank 40 Skier Jacks Try to get hips as high as possible and feet as close to hands as possible. Keep the hips up on the crab walk. :20 Bear Crawl :20 Pike Hold :20 Crab […]

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 9 (AMRAP – Rounds and Reps) AMRAP 20 6 Manmakers 7 DB Box Step ups 10 min Rest 50 Back Squat *Unbroken *Same Tempo *7 min Cap

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Jumping Jacks 10 Back Squats (45/35#) 20 Mountain Climbers 10 Strict Presses (45/35#) 20 Tuck Jumps 10 Deadlifts (45/35#) 20 Alternating Cossack Squats Back Squat (Every 2 minutes) 10-8-6-4-2 * 10 reps = 60%+ * 8 reps = 70%+ * 6 reps = 75-80% * 4

CrossFit Belleville – WOD View Public Whiteboard Metcon Speedy (Calories) AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14 lb) 8 Deadlifts (95/65) 8 Power Cleans (95/65) 8 Shoulder-to-Overheads (95/65) Max Calorie Row (in the remaining time) One partner works at a time. You go, I go style.

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rowling – 3 times each Quick stretch Skill TABATA Squat hold with wall ball Plank with feet on wall ball Skill Wall ball practice Metcon (No Measure) Partner AMRAPPartner 1 starts on the rower Partner 2 does …. 5 burpees 5 wall balls 5 sit ups

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Oscar (AMRAP – Rounds and Reps) AMRAP 23 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 Sit-Ups *Single Dumbell: 10 Alernating Devil Press 20 Goblet Lunges 10 :Push Press (5 each side)

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Sets** 10 PVC Pass Throughs :20 Bottom of Squat Hold 10 PVC Strict Press 10 Air Squats **3 Sets** *Add weight as long as technique is maintained. 10 Snatch-Grip Push Press 10 Seated Sots Press *10min Weightlifting Prep **Snatch Progression | 12:00** 1) Deadlift // Set-up:

CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 5 10 Spiderman Stretch 5 Push-up to Down Dog 10 Alternating Walking Lunges 5 Ring Row or Jumping Pull-ups 10 Squats Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats– If you fall behind

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1:** 15 Pulls on the rower (Easy pace) 5 Squat Therapy reps against a wall (start an arms distance away) **Set 2:** 15 Pulls on the rower (15-18 Strokes per minute pace) 5 Squat Therapy reps against a wall (move a few steps closer to the

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3