WOD

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for women) Calorie Ski Erg or Calorie Row...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Strength/Accessory Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for women) Calorie Ski Erg...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Quiche (3 Rounds for time) Freedom (RX’d) Every 5:00 (3...
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Quiche (3 Rounds for time) Freedom (RX’d)...
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Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4 Target time: sub 7 minutes Time cap:...
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