WOD

Bellhouse Crossfit – CrossFit CrossFit 7:30 AM Power Snatch (5×3 Power Snatch Build to a heavy set of 3 reps) CrossFit 7:30 AM (AMRAP – Rounds and Reps) AMRAP 10 9 Box Jumps (24/20in) 6 Power Snatches (115/85) 3 Wall Walks Mod 1) 95/65 lbs Mod 2) 75/55 lbs 3 partial wall walks Mod 3) 135/95 lbs 25ft Handstand Walk Hyrox 8:45 AM Hyrox 8:45 AM (AMRAP – Rounds and Reps) AMRAP 30 400m run together Station 1: 40 double DB front rack lunges (50s/35s) 400m run together Station 2: 20 burpee broad jumps (4ft/3ft) 400m run together Station 3: 400m ski / row 400m run together Station 4: 200m farmers carry (50s/35s) *split stations however Mod 1) 35s/25s Burpee broad jumps (3ft/2ft) 300m run Mod 2) Bodyweight lunges Burpee to target 200m run
Read more
Bellhouse Crossfit – CrossFit CrossFit 7:30 AM Power Snatch (5×3 Power Snatch Build to a heavy set of 3 reps) CrossFit 7:30 AM (AMRAP – Rounds and Reps) AMRAP 10 9 Box Jumps (24/20in) 6 Power Snatches (115/85) 3 Wall Walks Mod 1) 95/65 lbs Mod 2) 75/55 lbs 3 partial wall walks Mod 3) 135/95 lbs 25ft Handstand Walk Hyrox 8:45 AM Hyrox 8:45 AM (AMRAP – Rounds and Reps) AMRAP 30 400m run together Station 1: 40 double DB front rack lunges (50s/35s) 400m run together Station 2: 20 burpee broad jumps (4ft/3ft) 400m run together Station 3: 400m ski / row 400m run together Station 4: 200m farmers carry (50s/35s) *split stations however Mod 1) 35s/25s Burpee broad jumps (3ft/2ft) 300m run Mod 2) Bodyweight lunges Burpee to target 200m run
Read more
Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...
Read more
Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...
Read more
Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...
Read more
1 4 5 6 7 8 603