CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome and Introductions Gym expectations Warm up – Paper Chase Run 25m, 5 jumping jacks Run 50m, jump squats Run 75m, 2 tuck jumps Run 100m, 1 burpees Accessory Work EMOM Pull up/ring rows Metcon (No Measure) For Time50 Jumping Jacks 25m Walking lunges 25 Sit […]
Spartan’s Tuesday : Session 1- Week 1 2021 Read More »
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands **Set 2** 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows or DB Rows 10 Squat Therapy (Increase difficulty) **Set 3** 20 Air Squats 5 Strict Pull-ups or Ring Rows 20 Reverse
CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 4 (Time) 3 rounds 1000m Row 100 Double Unders 1000m Run *45min cap
CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*12 min Metcon Prep Warm up the deadlift to metcon weight and figure out scaling options for HSPUs *10 minutes Metcon Bradshaw (Time) 10
CrossFit Belleville – WOD View Public Whiteboard Metcon Always remembered (Time) Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row **1 Bear Complex:** 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
If nothing else from tragedy we learn that life is short and there is no time for hate Read More »
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 AMRAP 10 (10 reps of each): Sit-ups Single Unders Banded Pass Throughs V-Ups Single Under Skier Hops (Side to Side) Banded Pull aparts Partial ROM GHD Sit-ups Single Under Left Leg Banded Overhead Press GHDs Single Under Right Leg Banded Overhead Squats Skill 5 Sets: 8 False
CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** :30 Row (Conversation pace) 10 Alternating Spiderman Stretch 10 Box Step-ups * Focus on sitting up tall on the rower. Rowing sequence should be: legs, arms, arms, legs. **Set 2** :30 Row (Moderate pace) 20 Mountain Climbers 10 Box Jumps or Step-ups * Focus on
Announcements 💥Calling all Kids 6-13! Our Spartans Program is starting September 14th, 2021! Register online NOW!💥 CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 8: 5 Ring Rows 5 Single Arm DB Strict Press / Side 10 Shoulder Taps (Push-up Position) 10 Cossack Squats 10 Glute Bridges Weightlifting Prep **Strict Press 6:00 to take