Bellerose CrossFit
240502
For time:
Dunfield run (1km)
15 Thrusters, 15 Pull-ups, 15 Thrusters, 10 Pull-ups, 15 Thrusters, 5 Pull-ups
Dunfield Run (1km)
240418
Rowing - 2000m time trial
3 Rounds
15 Thrusters
15 Pull-ups
Rest between Rounds
240411
Warm Up: Med Ball Relay
Skillz: Sandbagz and Stones and DBs
WOD:
AAMRAP in 5
Sprint
Stone Deadlift or Stone to shoulder or Sandbag
Rest
AMRAP in 4...
240404
Warm Up:
Short version of 21's (coordination)
Wall Walk progression
WOD - AMRAP in 12
Run 1 x Obelisk
12 Wall Balls
12 Ground to Overhead (BB/DB)
6 Hollow Rocks
240222 CLUB
Skill: Power Clean
A) Power Clean Conga Line 3 reps each athlete for 6 minutes
B) Tabata:
Air Squats
Slam Balls
Sit-ups
C) Stretch
240215 CLUB
Warm Up: Rowing Relay
Skill: Power MB Clean, DB Press
WOD:
Add 1 lap per round for 12 mins
Run
6 MB Cleans
12 DB Presses
6 Burpees
240201 CLUB
Warm up: Jump Rope skills
Skillz: TGU, KB Deadlift and Swings
WOD: AMRAP in 6
Partners, you go, I go
3 Burpees, 6 KB Swings, 1 Lap
Rest
AMRAP in 6/3
Partners, you go, I go
3 Burpees, 6 KB Swings, 1 Lap
240125
Deadlift Clinic
DL 3 x 5
SL RDL 3 x 8-12
AFAP in 6
Run Row Ride Rope
Stretch
240119
Barbell Friday!
Box Jumps
Toes-2-Bar
Barbell Skill work
Thanks for an amazing semester. CrossFit club will meet Thursdays in semester 2.
#fitnesswasachieved #Virtuosity!
240118
Class WOD
AMRAP in 20
5 Air Squats, 5 Lunges/Leg, 5 HR PU, 5 ABMAT SU, 5 Pull-ups
Club WOD
Skillz: Squat Clinic, Lunges, Hand-release Push-ups, Sit-ups, Pull-ups
AMRAP in 10
5 Air Squats, 5 Lunges/Leg, 5 HR PU, 5 ABMAT SU, 5 Pull-ups
240117
Use your Fitness Day. Games of the Northern Indigenous Peoples (Inuit Games) with Mr. James Day
240116
PAM Rotations.
January Rowing Challenge
Interested in pumping up your numbers and increased motivation in the New Year!?
See or DM Coach J about the virtual "StrongHuman Rowing Club" in conjunction with @bellerosecrossfit and @cfeyegtraining. How many meters can the team row in January? Be a part of the action!
240109
Fitness Center.
PAM Rotation 2 Day 2
Or
7, 5 or 3 RM test of one of the major lifts.
240108
A) 10 Minute AMRAP
8 Wall Ball Shots
8 Kettlebell Swings
10 Burpeees
B) 5 Minute AMRAP
4 Wall Ball Shots
4 Kettlebell Swings
5 Burpees
231220
Module work in Room 224. All mods are due tomorrow.
Exercise that Brain!
231219
PAM Rotation 2 Day 1
231218
1 Wall Walk
2 Thrusters (DBs)
3 Push Presses (DBs)
4 Push-ups
5 Medball Cleans
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
231215
Module work in 224
Exercise your brain.
Mods are due next Thursday.
231214
"Burptacular" (Courtesy of fitplusdublin)
10-9-8-7-6-5-4--3-2-1
Burpees
Thrusters (KB)
Burpees
KB Sumo DL High Pull
Burpees
Kettlebell Swings
(Rx: 32/20 kg)
231213
Exdercise your brain day. Module work in room 224
231212
PAM Rotation 1 Day 4
Test 1 5RM or 7 RM of the "Big 5"
231211
"Baseline" for time:
Row 500m
40 Air Squats
30 Butterfly Push-ups
20 Hand release push-ups
10 Pull-ups
Rest
Toes to bar practice
231208
Forward Rolls and Box Jump overs
Row for Cals: Partners alternate 15-12-9
Pull-up and 3 Hang Power Clean Practice
231207
Jump Rope Practice
3 Rounds for Quality
3 Wall Walks/Inchworm to plank
15 Butterfly sit-ups
5 Monster Jumps
4 Rounds for Time
10 Left-Arm Dumbbell Power Snatches (50/35 lb)
10 Right-Arm Dumbbell Power Snatches (50/35 lb)
10 Left-Arm Dumbbell Renegade Rows (50/35 lb)
10 Right-Arm Dumbbell Renegade Rows (50/35 lb)
Adapted from @WODstar
231206
Module work in Room 224
Exercise your brain
231205
PAM Rotation 1 day 3
231204
Rowing Relay
5000m
Partners. You go, I go
AMRAP in 6:00
3 Burpee
5 RKBS
AMRAP in 6:00
Shuttle Run
5 Air Squats
231201
Deadbugs
Turkish Get Ups
Clean & Jerks
231130
AMRAP in 20 minutes
20 Burpees
20 Air Squats
10 Pull-Ups
20 Sandbag Over Shoulder (60/40 lb)
20 Box Step Overs
231129
Module Work in Room 224.
Exercise your Brain!
231128
PAM Rotation 1 Day 3
231127
2x
10 Inchworm
10 Down dog to Updog
10 Scorpion toe touches
AMRAP in 13
13 Deadlift
7 Toes-2-Bar
13 Ball Slams
1 Lap Odd object carry
231124
3 Sets
Dips and Floor Press
3 Sets Row 150m
8 HR PU
15 DB Thrusters
8 HR PU
15 Burpees
Rest
231123
Adaptive Athlete WOD
"Fight Gone Bad" style...
1 minute at each station
Row for meters (Upper body impairment)
Wall Ball Shots (Lower Body impairment)
Burpees (Visual Impairment)
Ground to OH (Seated Athlete)
Shuttle transfer (Seated Athlete)
231116
Karen/Half Karen
2 Rounds for time
50 RKBS
20 Push-ups
Accumulate 3-4 Sets of Max Reps Toes to Bar
Row 500m for time
231115
Module Work.
Exercise your brain.
Room 224
231114
Fitness Center
PAM Rotation 2 Day 5
231106
Karen/Half Karen
2 Rounds for time
50 RKBS
20 Push-ups
Accumulate 3-4 Sets of Max Reps Toes to Bar
Row 500m for time
231103
ROMWOD
231102
"Use your fitness" "Regularly learn and play new sports"
Volleyball.
231101
Module work. Exercise your brain day.
231031
PAM Rotation 2 Day 3
DL, BS, SP, BP 3 x 5 @ + 5-10 lbs
PC 5 x 3 @ + 5-10 lbs
231023
Row Relay - 5000m
"Add 'em up" Begin at 5, Add 1 rep each round for 12 minutes
Step Up/Step Down
Overhead Squat
Ball Slam
SA DB Power Snatch each side (alt)
Hollow Rock
231020
Ruck March
231019
90/90 hip prep
"Bring Sally Up"
4 Rounds for time (shout out to @cfe_yeg_training for the slightly adapted WOD)
8/arm DB single arm power cleans
20 Pike Leg Lift overs
Obelisk Run
10 Hand Release Burpees
8/arm single arm DB Push Press
Stretch
231017
Fitness Center
PAM Rotation 2 Day 1
231016 - (adapted from CrossFit HQ
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 1 lap SB carry or Dball Carry
6 chest to bar pull-ups
231013
Tabata
Wall Ball
Hollow Rock
Push-up
"Use your fitness" game...Kan Jam
231012
Team Row Relay
4500m for time
BB Complex
2 Hang Power Clean
1 Power Clean
1 (Squat) Clean
231011
Module work in Room 224
Exercise your brain day!
231006
Skill Practice: for quality and completion
Front rolls
Wall Walks
Cartwheels
Pull-ups
Rowing
Stretch
231005
Wall Walks
"MANEATER" courtesy @ WODwell
AMRAP in 14 minutes:
1 Man Maker (2x 50/35 lbs)
100 Meter Run
2 Man Makers (2x 50/35 lbs)
100 Meter Run
3 Man Maker (2x 50/35 lbs)
100 Meter Run
4 Man Maker (2x 50/35 lbs)
100 Meter Run
5 Man Maker (2x 50/35 lbs)
100 Meter Run
And so on…….
231003
Please meet in the Fitness Center for today's PAM WOD.
Rotation 1, Day 4
230928
Please meet Mrs. Thompson in the Fitness Center to warm up.
I will be back to lead the WOD but will be rolling in a bit late from a field trip.
WOD- in Teams - AMRAP in 15
3 Burpees
2 lengths odd object carry
1 length Monster Jumps
230927
Module day in Room 224.
Exercise your Brain!
Module 1 is due tomorrow...
230926
Fitness Center
PAM Rotation 1 Day 3
230925
Warm up:
8 minutes jog 1, run 1 obelisk (option 2 bring a MB or SB)
3 Rounds: :60 AMRAP
7 Thrusters
Max Reps Pull-ups
3 Rounds: :60 AMRAP
Max Shuttle Runs
Rest between rounds
WOD adapted from @cfe_yeg_training
230922
3 x
10 Blackburns
10 m Steps beast (forward, backward alternate
10 plank to downdog alternating toe touches
10 tibialis raises
Skill: Turkish get up
WOD
3 rounds
15 MB Front Squat
10 Burpees
2 Rounds
15 SA KB Strict Press (R then L)
10 Burpees
1 Round
25 Hollow Rocks
10 Burpees
230921
Wall Walks
Power Clean and Jerk conga line
3 llaps run
2 minutes SA DB Devil's Press
1 minute Goblet Squat
2 minutes DUs
3 laps Run
230919
Warm Up
3 x
10 Blackburns
10 m Steps beast (forward, backward alternate
10 plank to downdog alternating toe touches
10 tibialis raises
Skill: Turkish get up
WOD
3 rounds
15 MB Front Squat
10 Burpees
2 Rounds
15 SA KB Strict Press (R then L)
10 Burpees
1 Round
25 Hollow Rocks
10 Burpees
230918
Warm Up: Teams Row 4000m for time
Skills: Wall Ball shots, KB Swings, Box Jump Step Down
WOD:
AMRAP in 12
Run
12 Wall Ball Shots
12 Kettlebell Swings
6 Box Jump Step downs
230915
Deadbug
Practice SLIPS
Power snatch --> Snatch
Run
Toes 2 Bar/Hanging knee raises
Run
230914
Warm up in the Fitness Center
Ladders 1-10, 10-1
KB DL/Squat
Curtsy Lunge/DB Press
Slam Ball/Sit Up
230911
Jump Rope skills
Pull-up clinic
WOD:
AMRAP in 10
10 DUs
10 MB Russian twists
1-5 Pull-ups any style
230908
Warm Up: Obelisk, JYDog, Catalyst
PVC
Review DL and S2OH
Clean and P Clean
Snatch and P Snatch
Pull-up Clinic
5 Rounds
KB Swings and Shuttle Run
230907
Downward dog to Upward dog
Alternating Beast to leg through
Scorpion toe touches
Hip mobz
PVC Clinic: DL, S2OH
Tabata Mashup:
Jumping Jacks/Jump Lunges
Burpees/Plank
Air Squat/MB Russian Twist
230906
Room 224 Module work
230905
Fitness Center Orientation
Deadlift Clinic
HIIT
230901
3 x Tib Raises, Blackburns, World's Greatest
Squat Clinic
WOD "Partners" You go, I go
AMRAP in 10
5 Air Squats
5 Push-ups
5 Sit-ups
5 Lunges