Bellerose CrossFit

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