Bellerose CrossFit

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