Bellerose CrossFit

Class WOD - 2017 - 12 - 12

Run 6 minutes for distance

Rest

For TIme: "Baseline" (judged)

Row 500 m

40 Air Squats

30 Butterfly Sit-ups

20 HR Push-ups

10 Pull-ups

Club WOD - 2017 - 12 - 11

Strength in the FC

3 x Pull-ups/TRX body rows, max reps

Class WOD - 2017 - 12 - 11

Strength

3 x max pull-ups or TRX body rows

DL, BS, SP, BP 3 x 5 @ + 5-10lbs

PC 5x3 @ + 5-10lbs

Run 8 minutes for distance.

Class Announcement - 2017 - 12 - 08

Module work in Room 171. Some of you will cross the finish line today!

Class & Club WOD - 2017 - 12 - 07

Power Clean + Press + Behind the neck press + OHS

Handstand Hold - Accumulate 2 -3 Mins

4 Min AMRAP - (judged)

Burpees

Class & Club WOD - 2017 - 12 - 05

For Completion in as few sets as possible:

50 Dips

50 Hollow Rocks

50 Burpee Hurdles

50 DB Front Squat

50 DU's

Class WOD - 2017 - 12 - 04

Strength Day:

3 x 5 DL, BS, SP, BP

5 x 3 PC All + 5 - 10 lbs

Class WOD - 2017 - 12 - 01

For Time:

90 DU's

75 Squats

60 Walking Lunges

45 Russian Twists

30 Push-ups

15 Pull-ups

Club WOD - 2017 - 11 - 30

Rowing warm up: Fish Game

3 x Max Reps TRX Body Rows and Lebert bars Dips

For time: 150 KBS + 35 PUs

Major Lifts 3 x 5 @ + 5-10 lbs

(I will be there to get you started. Jr. needs to be at physio so I need to be out the door by 11:10

Class WOD - 2017 - 11 - 30

EMOM for 18 minutes

Min 1 - 4 Power Snatch

Min 2 - 8 Burpees

Min 3 - 12 Sit-ups

Club Announcement - 2017 - 11 - 27

There will be no official CF club today. The small gym has had the turf pulled up and out over the weekend and the floor needs a good cleaning before we can use it.

Thursday will also be a Fitness Centre day. My daughter has a physio app't at 11:30, so I will meet you in the FC to get your workout set and started.

Class WOD - 2017 - 11 - 27

Strength Day in the FC. Please report your 3 x 5 loads to Coach via the Google classroom...assignment was added there today.

Today Bellerose CrossFit welcomes students from Mrs. Thompson's Sports Med classes.

CF club will complete the same WOD

WOD - 2017 - 11 - 23

Squat Clinic

AMRAP in 13: add 2 reps each round,

Wall Ball Shots

Hollow Rocks

Box Jump

Hand Release Push-ip

Toe-2-Bar

Class WOD - 2017 - 11 - 23

Yoga for restoration and recovery.

Room 237 with Mrs. Thompson

Class WOD - 2017 - 11 - 21

Teams of 3:

AMRAP in 8:

3 Man-makers each

REST

AMRAP in 8:

6 KBS

Shuttle Run

Please note: Wednesday is a module work day. Thursday Module 4 is due. Thursday will be focused on recovery...You will be led through a yoga class by Mrs. Thompson in room 237

Class & Club WOD - 2017 - 11 - 20

Strength WOD in the FC

DL, BS, SP, BP 3 x 5 @ +5 - 10 lbs

PC 5 x 3 @ @ +5 - 10 lbs

3 x Max Reps Pull-ups/Body Rows

Class WOD - 2017 - 11 - 17

Strength WOD in the FC

DL, BS, SP, BP 3 x 5 @ +5 - 10 lbs

PC 5 x 3 @ @ +5 - 10 lbs

Class & Club WOD - 2017 - 11 - 16

Deadbug series

Powerclean Ladder

75 Squats

Class WOD - 2017 - 11 - 10

"Nutts" (CrossFit HQ)

We will modify and scale for safety.

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Club WOD - 2017 - 11 - 09

Team WOD! AMRAP in 13

Row 250 m

Air Squat

Plank

Burpee

Class - 2017 - 11 - 08

Module work

Class WOD - 2017 - 11 - 07

AMRAP

7 Box Jump

7 Burpee

7 Deadlift

3 - 7 Toe-2-Bar

Club WOD - 2017 - 11 - 06

Strength Day in the FC.

Bench. Tricep accessory work.

Club WOD - 2017 - 11 - 06

Strength. DL, BS, BP, SP 3 x 5 or PC 5 x 3

Class WOD - 2017 - 11 - 03

Turkish Get Up

CrossFit Dodgeball

Class & Club WOD - 2017 - 11 - 02 (adapted from CrossFit Edmonton)

AMRAPs

5 mins

10 RKB Swings

10 HR Push-ups

Rest

5 mins

20 Walking Lunge

10 T2B

Rest

5 mins

6 widths farmer's walk

30 DUs

Class WOD - 2017 - 10 - 31

WOD courtesy of Animas CF and CF 151

Team WOD: “World War Z”

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:

• “Walk Like the Dead”: 30 wall walks

• “Grave Bursters” : 60 burpees

• “Brain Toss” : 60 Wall Ball (18/12 lbs)

• “Blood on the Bar” : 60 Pull ups

Defenders:

• “Haul Off the Dead” : 20 length Partner Carry (Switch off)

• “Suppressing Fire” : 200 Double Unders

• “Jump High or Die” : 100 Box Jumps (24/20″)

• “Skull Crushers” : 60 Deadlifts (135/95 lbs)

Club WOD - 2017 - 10 - 30

Strength WOD in the FC

See class WOD.

Class WOD - 2017 - 10 - 30

Strength Day in the FC

3 x 5 DL, BS, SP, BP

5 x 3 PC

3 x max reps vertical/horizontal pull

Class WOD - 2017 - 10 - 27

Cartwheels

HPS ---> PS ---> Snatch

Handstand work

Club WOD - 2017 - 10 - 26

See class WOD from 2017 - 10 - 24

Class WOD - 2017 - 10 - 24

"Karen" or 1/2 "Karen"

For time: 150 Wallballs

OR

For time: 150 Russian Kettle Bell Swings + 40 HR Push-ups

Switch Thursday

With remaining time, practice Bar skills: Pull-ups any-style, Muscle-ups, T2B, etc

Club Announcement and WOD (No Coach today:(

Hi Athletes:

Mrs. Coach is out of town and there is some other business to attend to for me today. Please feel free to do a strength day in the FC.

Experienced CrossFitters:

Back Squat, Deadlift, Press, Bench Press 3 x 5 @ + 5-10lbs from last time

Power Clean 5 x 3 @ + 5-10 lbs from last time.

3 x Max Pull-ups or TRX Rows

If you are new to the program and are unfamiliar with the major lifts, Please row 3-4 x 400m and do 30 reps of Kettlebell swings, Push-ups (scale if needed) and air squats.

We should be back to a normal WOD on Thursday.

Class WOD - 2017 - 10 - 23

Strength day in the FC!

Class WOD - 2017 - 10 - 20

Clean & Jerk Practice

For time:

30 burpees

3 obelisk run

then for completion:

30 Pull-ups

Class & Club WOD - 2017 - 10 - 19

Jump Rope Drills

3 Rounds, 1 minute at each station

Box Jump

Handstand hold

Lunge

Man-maker

Rest

Class - 2017 - 10 - 18

Module work - Room 203

Class WOD - 2017 - 10 - 17

Tabata KB Swing

Obelisk Run

Tabata Wall Balls

Obelisk Run

Tabata Russian Twist

Rest

3 X Plank Hold

Club WOD - 2017 - 10 - 16

Tabatas:

DB Squat Clean

Russian Twist

Box Jumps

Power Snatch

Class WOD - 2017 - 10 - 13

"Crazy Eights"

8 Rounds, In groups of 3

8 Wall Balls

8 SA DB Thrusters

8 Sit-ups

Class & Club WOD - 2017 - 10 - 12

Junk Yard Dog

AMRAP in 10

10 KB DLs

5 "Person on Fire" Burpees

5 Hollow Rocks

10 SA DB Snatch


Pull-ups: 2 -3 x Max Reps (any Style)

Class WOD - 2017 - 10 - 06

Skill Build Friday

3 x Max Pull-ups, 3 x Max Handstand Walk/Hold, Plank

Thrusters

Man-makers

Class & Club WOD - 2017 - 10 - 05

10-1

Sit-ups & DUs

Goblet Squats & Push-ups

Gym Lengths & T2B/T2P

Class WOD - 2017 - 10 - 02

BSq, DL, SP, BP 3 x 5 + 5-10 lbs

PC 5 x 3 + 5-10 lbs

Strict Pull-ups 3 sets max reps

Club WOD - 2017 - 10 - 02

For quality and completion:

Thrilling 30s

Class WOD - 2017 - 09 - 29

For quality and completion:

Thrilling 30s

Club Announcement - 2017 - 09 - 28

No Club today.

Hardcore Adventure Race

Class WOD - 2017 - 09 - 28

Skill Build Day

Turkish Get Up

Hang Power Snatch/Hang Snatch

Man-Maker Conga line

Enjoy this video of Chad Vaughn's Slo-mo Snatch. This is what we are building toward with the HPS with PVC!


Class WOD - 2017 - 09 - 26

For Time:

1000m run

30 Wall Balls

30 HR Push-ups

30 Sit-ups

Club WOD 2017 - 09 - 25

2 Rounds, 1 Minute AMRAP at each station:

Box Jump

RKB Swing

Walking Lunge

Burpee

Rest between stations

Class WOD 2017 - 09 - 25

Strength Day

BS/DL 3 x 5 + 10 lbs

BP/SP 3 x 5 + 5 lbs

PC 5 x 3 + 5-10 lbs

Class WOD 2017 - 09 -22

Skill: Deadbug series

WOD - 2 Rounds - 1 minute AMRAP at each station

Walking Lunge

Rest

RKB Swing

Rest

Burpees

Rest

SA DB Snatch

Rest

Class WOD - 2017 - 09 - 21

Air squat challenge

Skill build and review day:

  • OH lifts review
  • HS Hold review and progression practice
  • Pull-up progression practice.

Club Announcement - 2017 - 09 - 21

There will be NO club today at Flex. Coach is expected at a school meeting regarding Powerschool.

Please feel free to enjoy the Fitness Centre and we will be back to regular programming next week.

Suggested WOD:

  • Row 3 or 4 X 300m for time- rest as needed
  • Strength program (for those that are familiar):

Bench/Deadlift/Backsquat/Strict Press/Power Clean 3 x 5 all at the same weight.

+ 5 - 10 - lbs (Load should challenge NOT change position and posture)

Class WOD 2017 - 09 - 19

RPS

AMRAP in 10

10 Hollow Rocks

10 DB OH Press

10 Box Jump overs

10 P Press Wall Ball Shots

Club WOD - 2017 - 09 - 18

AMRAP in 12

MB Obelisk Run

8 MB Clean

8 Russian Twist/Side

8 Push Press Wall Ball Shots

Class WOD - 2017 - 09 - 18

Strength Day in the FC

Overhead lifts

3 x 5 + 5-10 lbs

3 x Max Pull-ups

Class WOD - 2017 - 09 - 15

MB Run

Then, Add 2 Reps each round for 10 minutes

Push-ups

Russian KBS

Toe-2-partner

10 DUs/20 SUs

Then MB Run

Club WOD - 2017 - 09 - 14

Squat Clinic

"Baseline"

Row 500m

40 Airsquats

30 Butterfly Situps

20 HR Push-ups

10 Burpees (Pull-ups)

Class for 2017 - 09 -13 & 14

Modules in Room 203

Class WOD - 2017 - 09 - 12

Skill Build Day

Forward Rolls

Pull-up Progressions

Handstand Holds

Former Students and Club members:

Anybody out there that are graduated/former Bellerose CrossFit athletes that are following the site?

Drop me an email at jason.segger@spschools.org and let me know what you are up to!

Club Announcement:

It's that time of year again. Bellerose CrossFit Club will begin on Thursday, Sept 14 in the Small Gym at Flex. The club is open to all students and staff.

Class WOD - 2017 - 09 - 11

Strength Day in the FC

3 x 5 - BP/SP/DL/BS

5 x 3 PC

Class WOD - 2017 - 09 - 08

Partner WOD - AMRAP in 16

8 Burpees

8 Hollow Rocks

8 KB DL

8 Box Jump/Step Down

Class WOD - 2017 - 09 - 07

Skipping Drills

WOD - 4 Rounds for time:

  • Obelisk run
  • 1 length lunge
  • 20 DUs/60 SUs
  • 10 Wall Ball Shots

Class - 2017 - 09 - 06

Module work, please go to Room 203

Class WOD - 2017 - 09 - 05

"Baseline" - for Time

Row 500m

40 AIr Squats

30 Butterfly Sit-ups

20 HR Push-ups

10 Pull-ups

Club Announcement

Club will start the week of September 11. Watch here for details soon.

Class WOD - 2017 - 09 -01

Please go to the Fitness Centre for Orientation and Bench Press/Deadlift Movement Lab

WELCOME BACK!

Class WOD - 2017 - 09 - 01

Squat Clinic

Tabata:

  • Squat
  • Sit-ups

Class WOD - 2017 - 06 - 20

Hopper WOD

Club WOD - 2017 - 06 - 19

"Bell Filthy Fifty"

Box Jumps, Jumping Pull-ups, KB Swings, Step Walking Lunge, Toe-2-partner, Push Presses (45/30), Super(wo)mans, Wall Balls, Burpees, DUs

Class WOD - 2017 - 06 - 15

"The Chief" - Courtesy CrossFit HQ

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Click the following link to read:

"The Chief" explanation


Club Announcement

No Club this Thursday (2017-06-15) (Segger has Diploma exam supervision at Flex). Please enjoy a strength day in the FC.

Consider joining us Monday, June 19th for the LAST official club WOD of the school year.

Class WOD - 2017 - 06 - 14

Please meet in the FC. Complete "what was(is) CrossFit assignment and self-evaluation.

Then "Barbell party". Instructions in class.

Class WOD - 2017 - 06 - 13

"Jackie" - for time:

  • 1000m Row
  • 50 Thrusters (45/30)
  • 30 Pull-ups

Class WOD - 2017 - 06 - 12

Strength Test - 5 RM

Club WOD - 2017 - 06 - 12

"Jackie" For time:

  • 1000m Row
  • 50 Thrusters 45/30lbs
  • 30 Pull-ups

Class WOD - 2017 - 06 - 09

Push-ups - 1 minute max reps

(Power) Clean & Jerk Practice

T2B Practice

Handstand Practice

Class & Club WOD - 2017 - 06 - 08

4 - 5 Rounds for Time:

  • 20 KBS
  • 10 Box Jumps
  • Run
  • Rest :30
  • 10 Hollow Rocks
  • 20 Air Squats
  • Rest 1:00

Class WOD - 2017 - 06 - 07

Strength Day/Module Work

5 x 5 Major Lift(s)

Class WOD - 2017 - 06 - 06

"Baseline" Re-Test

For Time: (with a judge)

  • Row 500m
  • 40 Air squats
  • 30 Butterfly sit-ups
  • 20 HR Push-ups
  • 10 Pull-ups/Burpees

Class WOD - 2017 - 06 - 05

Strength 5 x 5 or 5 RM Test

Club WOD - 2017 - 06 - 05

Baseline Re-Test

Class WOD - 2017 - 06 - 02

Add 1 Rep each round for 13 Minutes

DB FS

Length Run

Pull-up

Russian Twist

Box Jump

Club WOD - 2017 - 06 -01

Student activities BBQ today at Flex. See you Monday.

Class WOD - 2017 - 06 - 01

All Modules are now DUE!

WOD adapted from CrossFit Edmonton

High Hang Clean + Hang Clean


5 Rounds

7 RKB

5 Burpees

10 Wallballs

Rest

Club WOD - 2017 - 05 - 29

CANCELLED - Sorry Team! Coach has a situation with one of my kids I need to deal with. Apologies for the short notice.

Class WOD - 2017 - 05 - 26

For Time: Run 2K

Rest

OHS 10 x 2

Rest

DU practice

Class - 2017-05-25

Exercise your brain day. Please meet in Room 203 for module work.

Club - 2017-05-25

No Club due to Renaissance recognition lunch in the Small Gym

On your own: Run 5 km or Swim/Bike 30 mins

Club Announcement:

Could all club members stop in and say hi to Mr. S in the next couple of days?! I need a little information prior to a school-wide assembly next week.

Unfortunately there will be no club this Thursday as the Renaissance recognition lunch is in the small gym at flex.

Class WOD - 2017 - 05 - 23

Run

Rest

Complete 50 Thrusters, 30 Toe-2-Bar, 10 High Box Jumps

Class WOD - 2017 - 05 - 19

AMRAP in 8

8 Wall Balls

8 Burpees


Skill: Partial Pirouette

Handstand Progressions

Class & Club WOD - 2017 - 05 - 18

Bear Complex

Class WOD - 2017 - 05 - 16

Exercise your Brain Day! Module work in Room 203.

Class WOD - 2017 - 05 - 16 - Partner "Filthy(ish) Fifty"

50 Box jump, 24 inch box

50 (Jumping) pull-ups

50 Kettlebell swings

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Hollow Rocks

50 Wall ball shots, 18/12 pound ball

50 Burpees

50 Double unders

Club WOD - 2017 - 05 - 15 (Adapted from CrossFit Moodo)

In front of a clock set for 15 minutes:

1 minute of Squats

2 minutes of Double-unders

3 minutes of Push-ups

4 minutes of Sit-up

5 minutes of Pull-ups

Class WOD - 2017 - 05 - 10

Exercise your Brain Day! Module work in Room 203.

Class WOD - 2017 - 05 - 09

Test - 1 minute max Sit-ups (butterfly)

WOD - 3 Rounds for Time:

  • 5 Man-makers
  • 30 Air Squats
  • Obelisk Run

REST 1 minute

Class & Club WOD - 2017-05-08

Class - Strength - 3 x 5 +5-10 lbs

Club - High School Games debrief session. If you were not at the High School Games do strength as above.

Please see Coach if you can do a WOD on Weds instead of Thursday this week (I am out of town at a conference as of Thursday after Block 2)

Class WOD - 2017 - 05 - 04

Exercise your Brain Day! Module work in Room 203.

Club WOD - 2017 - 05 - 04

Rest Day. Good luck to all the athletes competing in the High School Games tomorrow at CF Armoury West in Edmonton! Go Dawgs!

Class WOD - 2017 - 05 - 03

100 Jumping Jacks

80 MB Push Press

60 Squats

40 Hollow Rocks

20 Pull-ups

Class WOD - 2017 - 05 - 02

Skillz practice TGU & HS Holds

CF Dodgeball

Class & Club WOD - 2017-05-01

Class - 5x5 +5-10 lbs


Club

2-3 Rounds, 1:00 AMRAP at each station

KBS (50/35)

Box Jump

T2B/T2P

Rest

Class WOD - 2017-04-28 - Partner WOD, for time:

Obelisk Run Relay

10 Rounds

5 DB C & J

10 Burpees

15 Wall Balls

Obelisk Run Relay

Class & Club WOD - 2017-04-27

"Cindy" - 20 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Club WOD - 2017-04-24

AMRAP in 8

8 Pull-ups

16 KBS (55/35)

24 DUs

16 Wall Balls (16/12)

8 Box Jumps

Class WOD - 2017-04-24

Strength 5x5 +/- 10 lbs

Class WOD - 2017-04-21

Partner WOD - 1 works while the other runs

16 Minute AMRAP

Obelisk Run

5 burpees, 10 situps, 10 HR Pushups, 20 Squats

Switch

Club WOD - 2017-04-20 (Adapted from CrossFit Edmonton)

10 Minute AMRAP, add 1 rep each round

1 DL

1 HPC

1 PP

** 5 burpees each time the bar is put down.

Class - 2017-04-19

Exercise your Brain Day! Module work in Room 203. Please remember that your next module is due tomorrow at the beginning of class and that new change out rules will be applied.

Class WOD - 2017-04-13

Power Snatch --> Snatch

WOD:

Handstand Hold

Push-up Challenge

Class WOD - 2017-04-11

"Ocho Loco" - 8 Rounds

8 DB HPC

8 T2B/Hanging knee raises

8 Hollow Rocks

Class WOD - 2017-04-10

5 RM Test Day

Club WOD - 2017- 04-10

We will be doing our first tryout WOD for the High School Games Today. All participants (staff included) are still welcome to come to the WOD.

Chipper for Time:

  • Row 500m
  • 40 Sit ups
  • 30 Thrusters
  • 20 Box Jumps
  • 10 Pull-ups

Class WOD - 2017-04-07

Chipper - Round 1 20 Reps, (Round 2 10 Reps)

  • Pull-ups
  • Box Jumps
  • Sit-ups
  • Wall Balls
  • DUs
  • Lunges
  • Push-ups
  • MB Lengths
  • Strict Press
  • KB Swings

High School Games Tryout and Information!!!!

Time to use your fitness!

If you are interested, please come to CF club on Monday at Flex in the small Gym for more information and the first tryout WOD!

Class WOD - 2017-04-06

Module Work in Room 203

Club WOD - 2017-04-06

No Coach today as there is a PE Dept meeting, and the weight room is unlikely to be available due to course selections.

You could take a cardio session or get outside for a run as the weather is stunning!

See you next week!

Class WOD - 2017-04-04

EMOM for 20 mins:

  • 12 Box Jumps
  • 8 DB Front Squats
  • 12 Burpees
  • 1-8 Pull-ups/8 Hollow Rocks (Alternate Rounds)

Class WOD - 2017-04-03

Strength - DL/BS/BP/SP/PC 5 x 5 + accessories


Club WOD - 2017-04-03

"Open 17.5" (CrossFit HQ/CrossFit Games)

(10) RFT:

9 Thrusters

35 DUs/35 SUs

Class WOD - 2017-03-23

For Time:

100 KB Swings + 30 HR PUs

OR

75 Wall Balls

Class - 2017-03-22


Module work in Room 203

Class WOD - 2017-03-21

For Time:

100 KB Swings + 30 HR PUs

OR

75 Wall Balls

Club WOD - 2017-03-20

10-9-8-7-6-5-4-3-2-1
Hollow Rocks
Cleans

Class WOD - 2017-03-20

Strength:

3 x 5 + 5-10 lbs
+ accessories

Class WOD - 2017-03-17

"St. Perfect's Day"

The Irish Rower
Pot 'O Gold Swings
Dublin Unders
Peace Wall Balls
Irish I could do Muscle Ups

Class & Club WOD - 2017-03-16

Bring Sally Up

Skill Work:

Hang Power Snatch --> Hang Snatch --> (P) Snatch

  • Handstands
  • Kipping Pull-ups


Class WOD - 2017-03-14


"Thrilling 30"

        • Box Jump/Step Downs
        • Wall Balls
        • Walking OH Lunge
        • Burpees
        • Strict Presses
        • KB Swings
        • Sit-ups
        • Toes-2-Partner/T2B
        • GrassHoppers
        • SA DB Snatches

Class & Club WOD - 2017-03-13

Class - Strength Day

3 x 5 + 5-10 lbs

Row 1000m for time

Club - please meet in the FC

Technical 1 RM PC & J

Row 1000m for time


Class WOD - 2017-03-09

Skill Day:

  • Turkish Get Ups
  • Front Roll --> Pistol
  • Handstand Hold Progressions
  • Pull-ups