WOD

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max Meter Row...
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Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max Meter Row...
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Bellhouse Crossfit – CrossFit See you tomorrow at 8:30!
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Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Workout Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max...
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Bellhouse Crossfit – CrossFit CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here CrossFit Games Open Workout 24.3 Foundations (All Ages) (Time) All for time: 5 rounds of: 10 thrusters with a stick, weight 1 10 bent-over rows, weight 2 Rest 1 minute, then: 5...
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