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 […]
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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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)
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
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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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]
CrossFit Belleville – WOD View Public Whiteboard Metcon 215 Children (Time) 215 double unders 21 handstand push-ups *Hand release Push ups* 5 clean and jerks (135/95 pounds) 21 burpees 5 clean and jerks 21 box jumps 5 clean and jerks 21 kettlebell swings 5 clean and jerks 21 lunges 5 clean and jerks 21 pull-ups
Announcements Have you downloaded the N E W Wodify Client App yet? CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings 1:00 Alternating Bird-Dogs 1:00 Squat-to-Stand :30 Arch Ups :30 Hollow Hold 5 WB Deadlifts 5 WB Deadlift Shrugs 5 WB Front Squats
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Announcements Have you downloaded the N E W Wodify Client App yet? CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility On a 7:00 clock: 200m Jog/Run 10 Active Spiderman 10 Push-Up to Down-Dog 10 Frog Hops 10 DB Push Press 6 Double DB Deadlifts 6 Double DB Push-Ups 4 Double DB Burpee Deadlifts 4
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