WOD

Bellhouse Crossfit – CrossFit Warm-up 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 Strength/Accessory Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout 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...
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Bellhouse Crossfit – CrossFit Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) Liberty For Time: 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Time Time: 6-8 minutes Time Cap: 10 minutes Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) 3 Min Ramp from RPE 2 to RPE 5 3 Min at RPE 3 5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3) 5 Min at RPE 3 5x (30 Sec at RPE 9-10, 15 Sec at RPE...
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Bellhouse Crossfit – CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6 WB, 15/10 DB) Liberty For Time: 25 Wall Ball Thrusters (light) 25 Alternating Hang Dumbbell Clean and Jerk (light) 25 Wall Ball Thrusters (light) Time Time: 6-8 minutes Time Cap: 10 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) 3 Min Ramp from RPE 2 to RPE 5 3 Min at RPE 3 5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3) 5 Min at RPE 3 5x (30 Sec at...
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Bellhouse Crossfit – CrossFit Saturday Fun (Time) 10 Rounds for time w/Partner: Partner 1: 15KBS 5 Goblet Squats 3 Push-ups Partner 2: 200m Run Switch when both athletes are done. Toes to Bar (Day 2) (AMRAP – Rounds and Reps) WARM UP 2 rounds of: 15 Scap Pull Ups 7 V-Ups or Alternating V-Ups WORKOUT Advanced & Intermediate: Death by Double Toes To Bar minute 1: 2 Toes To Bar minute 2: 4 Toes To Bar minute 3: 6 Toes to Bar **add 2 Toes to Bar each minute until you can no longer continue within the minute. Beginner Death by Double Hanging Knee Raises minute 1: 2 Hanging Knee Raises minute 2: 4 Hanging Knee Raises minute 3: Hanging Knee Raises **add 2 Hanging Knee Raises each minute until you can no longer continue within the minute. Score is rep number of last round successfully completed + reps into...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Coat of Many Colors (5 Rounds for reps) Freedom (RX’d) 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (100/70) Or Power Cleans (135/95) Recovery Jog (KG conv: 45/32.5 SB, 61/43 PC) * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. Independence 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (70/50) (Or Power Cleans (95/65) Recovery Jog (KG conv: 32.5/22.5 SB, 43/29 PC) Liberty 5 sets :45 on/:15 off Air Bike Calories Inch Worms Air Bike Calories Dumbbell Cleans (light) Recovery Jog Target...
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