WOD

Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled:...
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Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled:...
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Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled:...
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Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled:...
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Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled:...
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