Uncategorized

CrossFit Belleville – WOD View Public Whiteboard WarmUp On a 8:00 Clock 3 Sets: 12 Weighted Single-Leg Squats 12 Alternating Reverse Lunges 1:00 Hollow Hold **Front Squat Loading | 10:00** **1 Set x 7 Reps, empty barbell** **3 Sets x 5 Reps, increasing weight** **1 Set x 7 Reps, moderate weight or desired starting weight** […]

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1):60 Iron Cross Stretch 2):60 Scorpion Stretch 3):60 Groiner Stretch 4):60 Kick-ups 5):30 Quick Feet Drills – 2 Rounds- Weightlifting Prep **Power Clean Progression 1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift. Thighs to shrug. 2) Partial Front Squat // Rack

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Run 400m Plate Relays push, carry Quick stretch Skill Review Deadlift – Hang power clean Metcon (No Measure) Amrap10 up downs onto a plate 5 deadifts 3 hang power cleans Accessory Work Ab finisher – 1 min max sit ups – 30 sec pike hold

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** Row = 70m Penalty = 3x Jumping Jacks **Set 2** Row = 100m Penalty = Burpees **Set 3** Row = 80m Penalty = Ring Rows **Set 4** Row = 110m Penalty = Jumping Pull-ups **Set 5** Row = 120m Penalty = Strict or banded pull-ups

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Triple DeAtH Engine Building 7 (3 Rounds for reps) Death by Cal Bike Min 1:2 cal Min 2:4 cal Min 3:6 cal 15min cap then directly into Death By Wall Balls Min 1:2 WBs Min 2:4 WBs Min 3:6 WBs 15min cap then directly into Death

CrossFit Belleville – WOD View Public Whiteboard WarmUp https://images.app.goo.gl/TTaXxmb1d4fQBzmE8

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) 50 Clean & Jerks (155/115) 2 min Rest 100 Burpee Box Jump Overs – Resting partner holds a plank. 2 min Rest 100 KB Weighted Sit Ups (55/35) -Resting partner holds the bottom of a squat 2 min Rest 50 Clean & Jerks (155/115) *40

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rob the Nest Relay Skill Monkey hangs Pull ups Amrap: Metcon (No Measure) 5min 10 Squats 10 Kettlebell swings Rest 2 min 5min 5burpees 10 lunges Rest 2 min 5min 10 jumping Jacks 5 pull ups Mobility Butterfly Double pigeon Down dog Childs pose

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Hamstring Scoop Stretch :20. Walk on heels only 10 Alternating Samson Stretch :20 Walk on toes only **Set 2** 100m Jog 10 Leg Swings (across body) / Leg 100m Backwards Jog 10 Leg Swings (forwards & back) / Leg **Set 3** 50m Side