WOD

Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...
Read more
Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...
Read more
Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...
Read more
Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 8 Power Cleans * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Breaking News (Time) 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every Power Clean Break]: 10 Second Penalty Barbell: (115/85) Time Cap: 18 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (95/65) Mod 1) 20 double unders (95/65) Mod 2) 30 single unders (75/55) Mod 3) (135/95) 10 bar-facing burpees Warm Up General Flow 0:30 Easy Jump Rope 0:30 Alternating Worlds Greatest Stretch 0:30 Scorpions 0:30 Upward Dog Press Ups 0:30 Inchworms 0:30 Supermans 0:20 High Jump Single Unders 0:20 Backwards Jump Rope 0:20 Single-Single double 0:20 Double Unders Accessory Work Posterior Pump 4 Supersets For Quality: 20 Banded Russian Kettlebell Swings 1 Minute Wall Sit – Rest 2-3 Minutes Between Sets
Read more
Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 8 Power Cleans * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Breaking News (Time) 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every Power Clean Break]: 10 Second Penalty Barbell: (115/85) Time Cap: 18 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (95/65) Mod 1) 20 double unders (95/65) Mod 2) 30 single unders (75/55) Mod 3) (135/95) 10 bar-facing burpees Warm Up General Flow 0:30 Easy Jump Rope 0:30 Alternating Worlds Greatest Stretch 0:30 Scorpions 0:30 Upward Dog Press Ups 0:30 Inchworms 0:30 Supermans 0:20 High Jump Single Unders 0:20 Backwards Jump Rope 0:20 Single-Single double 0:20 Double Unders Accessory Work Posterior Pump 4 Supersets For Quality: 20 Banded Russian Kettlebell Swings 1 Minute Wall Sit – Rest 2-3 Minutes Between Sets
Read more
1 2 3 4 5 629