WOD

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 20) “Dead Battery”  (Time) 10 Rounds For Time: 1 Deadlift, 1 Toes to Bar 25 Double Unders 2 Deadlifts, 2 Toes to Bar 25 Double Unders … 10 Deadlifts, 10 Toes to Bar 25 Double Unders ‍ Deadlift: (225/155) ‍ Time Cap: 18 Minutes KG | (102/70) Warm Up Downward + upward dogs Spidermans Scorpions Plank shoulder taps Plank toe taps Birddogs Glute bridges Body weight stagger stance good morning (right) Body weight stagger stance good morning (left) After Party 6 Sets: 3 Minute Bike Erg 1 Minute Rest
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Bellhouse Crossfit – CrossFit “Since U Been Gone” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 4: 27/21 Calorie Row 21 Dumbbell Front Squats (50/35)’s 15 Burpee Pull-ups ‍ * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off KG | (22.5/15) Warm Up 1:00 row 0:30 pigeon (right) 0:30 pigeon (left) 1:00 row 0:30 childs pose 0:30 upward dog 1:00 row 0:30 spiderman 0:30 scorpions After Party “Gun Show” A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side) B. 50 Empty Barbell Curls
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Bellhouse Crossfit – CrossFit Shoulder Press (Heavy Set of 20) “Split Second” (Time) 5 Rounds For Time: 200 Meter Run 10 Hang Clean & Jerks (115/85) ‍ Time Cap: 15 Minutes ‍ KG | (52/38) Warm-Up Downward upward dog Samson (right) Samson (left) Scorpions Tall Plank Plank shoulder taps Plank toe taps Mountain climbers Bootstraps 200m run After Party Killer Core 4-5 Sets For Quality: 10 Barbell Rollouts 40 Second Side Plank (Each Side) ‍ Rest 1-2 Minutes Between Sets
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Bellhouse Crossfit – CrossFit “The Powers That Be” (Time) 3 Rounds For Time: 600 Meter Run 60 Power Snatches (95/65) 600 Meter Run 60 Burpee Box Jumps (24″/20″) * Teams of 3 * One Partner Works at a Time * Switch After 200 Meter Runs ‍ Time Cap: 35 Minutes Warm up Grab PVC pipe 100m run PVC passthrough Spiderman Scorpions Downward dog PVC around the world Inchworm Quick ups Box step ups PVC behind the neck snatch press PVC overhead squat Burpees Box jumps 100m run After Party Aerobic Capacity 10 Sets: 1:20 Bike 0:40 Rest
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Bellhouse Crossfit – CrossFit “The Powers That Be” (Time) 3 Rounds For Time: 600 Meter Run 60 Power Snatches (95/65) 600 Meter Run 60 Burpee Box Jumps (24″/20″) * Teams of 3 * One Partner Works at a Time * Switch After 200 Meter Runs ‍ Time Cap: 35 Minutes Warm up Grab PVC pipe 100m run PVC passthrough Spiderman Scorpions Downward dog PVC around the world Inchworm Quick ups Box step ups PVC behind the neck snatch press PVC overhead squat Burpees Box jumps 100m run After Party Aerobic Capacity 10 Sets: 1:20 Bike 0:40 Rest
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