WOD

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- Mobility (No Measure) 1 min lacrosse ball...
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Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Workout Tony Perkis (Time) Freedom (RX’d) 1000/800m Row 50 Push-ups 200 Double Unders 50 Push-ups 1000/800m Row * Repeat from 2/20/2023 Independence 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap: 18 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 15 Standing Tricep Extension w/ band 10 Single DB Bench Press (each) @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure)...
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Bellhouse Crossfit – CrossFit Workout Option 1 Pickled Eggs (Time) Freedom (RX’d) For Time: 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Air Bike 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks (KG conv: 22.5/15 DBs) Independence For Time: 3 Wall Walks or 4 (Half Way) 100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s) 3 Wall Walks or 4 (Half Way) 32/24 Calorie Air Bike 3 Wall Walks or 4 (Half Way) 100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s) 3 Wall Walks or 4 (Half Way) (KG conv: 15/10 DBs) Liberty 5 Inch Worms 20 Weighted Box Step Ups (Light/Low Box) 5 Inch Worms 20/15 Calorie Air Bike 5 Inch Worms 20 Weighted Box Step Ups (Light/Low Box) 5 Inch Worms Target time: 11-13 minutes Time cap: 16 minutes Workout Option 2 Option 2: Warm...
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Bellhouse Crossfit – CrossFit Bring a Friend Saturday (Time) For Time w/Partner: 100/75 Cal Bike 100 Front Squats (135/95) 100/75 Cal Row 1 Mile (8x 200m laps) * You may break up reps between partners however you want Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2 2 Rounds 5:00 Air Bike calories 4:00 Row calories 3:00 Run (each 50m counts as 1 rep) 2:00 Ski calories 1:00 Box Step Ups (20”) – – One athlete works at a time. Score is total reps – – * If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option. Independence No Change to Workout Liberty Teams of 2 2 Rounds 5:00 Air Bike 4:00 Row 3:00 Run 2:00 Ski 1:00 Box Step Ups (16”) Target Calories/Distance/Reps each set: Air Bike: 80/65+ Calories Row: 900/750m+ Run: 500m+ Ski: 500/400m + Box...
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