Bellerose CrossFit

250526

Warm-up

4 Stations

1. 10 Minutes - add 1 rep to each movement every round

   • Hang Squat Clean

   • Bar Facing Burpee

2. Strength

   • 3 Sets of Pull-ups ( 3 x bottom half, 3 x reps top half, 3 x full)

3. Strength

   • 3 Sets of 3 Laps 1 Arm OH KB Carry

4. Skill/Strength

   • 1 minute cumulative Hand Stand hold

250523

WOD Dice: Choose one of three

Option 1:

3 Rounds

10 Dips

9 Hang Snatch

6 Hang Power Clean

Option 2:

10 CRMP (add 1 rep each round)

Hang Power Snatch

Hang Clean

Option 3:

4 Rounds

20 Lunges

100 DU's (300 SU's)

250521

EMOM 10

3 x Snatch

250520

Hurdle Warm-up

Strength:

• 1 lap Farmer Carry - 3 sets

• 1 Length Walking Lunge - 3 Sets

WOD

10-9-8-7-6-5-4-3-2-1

Pull-ups

Squats

Push-ups

Sit-ups

250514

Short Day Lifts

6 sets 

3 x Clean & Jerk

250513

YOGA

250512

Animal Flow

WOD

4 Rounds for time of:

10 Box Jumps

5 Devil Press

1 Length Bear Crawl/1/2 Length Handstand Walk

Strength

3 Sets each of:

8-10 Pull-ups

1 Length Walking Lunges

8/8/8 WTY's

250507

Warm-up

Every 5:00 for 5 Sets

3 x Push Press

2 x Push Jerk

1 x Split Jerk

250506

Student Led Warm-up

For Time:

20/25 -16/20 - 12/15 - 8/10 - 4/5

• Calorie Row

20-16-12-8-4

• Toes to Bar (Hanging Knee Raises)

250505

Joint Mobility

Hot Start: 3 x through

• 200 m Row

• 10 Prisoner Squats

• 10 Cossack Squats

• 5 Inchworm to Push-up

16 min EMOM

1. 30 DU's

2. 10 Wall Balls

3. 6 Lengths Shuttle Run

4. 6-10 Pull-ups

Student Led Stretches

250502

Warm-up

Skillz: KB Windmill

Outside Partner WOD

21-18-15-12-9

KB Thrusters

Lateral Burpee over KB

*Partner 1 works through the couplet of 21 while,

*Partner 2 Runs 200m

*Then switch. Partner 2 will do the 21 reps of the couplet while partner 1 runs 200m.

*Repeat for each round.

250430

Fitness Room Lift Day

Strict Bear Complex

3-5 Rounds

7 Unbroken Reps of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

250429

Skillz: HSPU

WOD:

Baseline Test

• • 250 Row

  • 40 Air Squats

  • 30 Sit-ups

  • 20 DB Push Press

  • 10 Push Ups

  • 5 Ring Rows

250425

Warmup

• 400m jog

• Squat with internal rotations

• Jefferson curl

• Animal flow

Skillz/Strength:

• Partner tire flips

WOD 

12 min AMRAP - Partner WOD

15 KB swings

50 feet - Front rack lunges

50 feet - Shuttle run

• • Partner one works while partner two runs. Cannot start a new run if partner 1 has completed exercises.

  • Score how many shuttle runs completed.

250414

Warm-up: Ball hand eye coordination. 

Strength: 2-3 Sets of each

A.) Pull-ups - 3-5 reps of 10 sec. hold/5 sec. to lower

B.) Sled drags - 1 length forward, 1 length backward

c.) MB Cleans - 15 reps

WOD:

21-18-15-12-9

Knees to Elbows

Front Squats (45/65)

250408

Warm-up: Volleyball keep up game with exercises.

Skillz: KB Snatch

WOD

15 Rounds for time of:

• 3 Pull-ups

• 6 Push-ups

• 9 Squats

Stretch

250407

Warm-up:

Ladder and hurdles

Skillz: KB Clean and Jerk

Strength:

10 KB Clean and Jerk - Right Arm

10 KB Clean and Jerk - Left Arm

WOD:

5 Rounds

500 m Row or Bike

10 T2B

3 min Rest

Stretch

250404

• Group talk about CrossFit and Hero WODS

A.) 3-4 x 8 Back Squat or Front Squat

• • 60 sec. Rest

  • Tempo: 3-2-X-1

B.) 3-4 x 8 Bench Press

• • 60 sec. Rest

  • Tempo: 3-2-X-1

WOD

'Humboldt Heroes' - Curtesy of Lori Olson

16 Minute AMRAP

6 Hand Release Push Ups

10 DU’s or 30 SU’s (or toe taps, thirty stairs, jumping on spot without rope)

16 Sit Ups

10 Press or Push Press

6 Burpees

*1 Minute of Rest

SCORE: The amount of rounds completed, plus any repetitions in the last incomplete round EX: 5 + 16 reps

250401

• Warm-up

• Skillz: Turkish Get-up and Swings

A.) 3 sets

5 TGU's each side

15 swings

B.) AMRAP 12

2 Wall Balls

2 Box Jump Overs

2 Burpees

*Add two each round

250320

Warm-up - Caught in the middle

• Shoulder Mobility

"My Pet Rock"

Pet Rock (med. ball or plate)

1. 1500m Row to get your first pet

2. 100 Pull-ups to get your second pet

3. 150 Box Jumps

4. 200 DB Push Press (40/25)

5. 300 DU's

Rules of Engagement:

• Teams of three.

• You have to row 1500m to get to your first "Pet Rock."

• Once you do, your “Pet Rock” does not like to be below your heads. Two teammates must hold the “Pet Rock” overhead while the other is doing work. There are different ways to hold it overhead, but I will let you figure that out. The only thing you can’t do is use something else to hold it overhead or lye on the floor.

• You cannot put your “Pet Rock” down even during transition.

• If someone puts their "Pet Rock” below their head, the rep(s) that were done while the rock is not overhead do not count and their is a 5 penalty burpee for the team.

• Once you get to the box jumps, two teammates will now have “Pet Rocks,” while the other works.

250316

Open 25.3

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Women: 75lb , 55, 35

Men: 95lb, 65, 45

Time cap: 20 minutes

250311

Warm-up

• • 90/90

  • Squat Routine

  • 29 Squats

  • Toe Tag

Skillz: Kettlebell Swings

WOD

3 Rounds for Time:

• 30 Kettlebell Swings

• 15 Pike-pushups

Roll Out

250310

• Mobility

• Warm-up

WOD

25.2 - Scaled 

21 Pull-ups

42 Double Unders

21 Thrusters 

18 C2B Pull-ups

36 DU's

18 Thrusters 

15 Bar MU's

30 DU's

15 Thrusters 

*12 min time cap

250305

Warm-up: Dowel and bar clean warm-up

Skillz: Push Jerk

WOD

EMOM 12

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

250304

Warm-up: Animal Flow

Skillz: Snatch

WOD

AMRAP 12

5 Chest to Bar Pull-ups

25 DU's or 2x SU's

5 Decline DB Bench

25 DU's or 2x SU's

250303

Warm-up: 

• Squat game

• Spine exercises

Skillz: OH Squat

WOD:

For Time

21-18-15-12-9-6-3

• Deadlifts 95/75

• 2x Wall Walks between each set

Accessory:

• 30 second Glute bridge hold + 15 Glute Bridge

• 30 Boot Strappers

250228

Modified CrossFit Open 25.1

As many rounds and reps as possible in 10 minutes of: 

3 lateral burpees over the dumbbell 

3 dumbbell hang clean-to-overheads 

30-foot walking lunge (2 x 15 feet) 

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads. 

250225

• Warm-up

• Skillz: Handstand. Wall Walks

• Specific Warm-up

WOD:

Triplet

12 min AMRAP

• • • • 15 Air Squats

      • 10 HR Push-ups

      • 5 Pull-ups

250224

• Warm-up - Dowel warm-up.

• Skillz: Clean

• WOD: 

Modified Annie

For time: 

40-30-20-10

DU's or Double singles

Sit-ups

• Skill Work

• Roll out/Stretch

250221

• Warmup

• Roll shoulder blades and chest

• Skillz: T2B

WOD

Teams of 3:

"Row Row Row Your Boat"

• One is always on Rower, one is doing an exercise, one is resting,

• Each athlete does each exercise before moving to the next.

• Calories on Rower = seconds taken off time.

3 Lap Sandbag Farmer Carry

20 Step-ups 20"/24"

20 DB Thrusters

20 HR Push-ups

20 Pull-ups

3 Lap Sandbag Farmer Carry

250219

Lift Day - short day

Weighted Pull-ups

Sumo Deadlift High Pull  5 Sets x 6-8 reps

250218

General Warm-up

Plank reach to target with partner

Movement of the week: Pistol Planks

Skillz: DU's

• • Max DU's or SU's in 1-2 mins

WOD:

"Add Em Up"

AMRAP 15 - Add 1 Rep each round

• • • • Slams

      • Hollow Rock

      • Air Squat

      • Med. Ball Run

Stretch

250212

Warm-up

Skillz: Deadlift, Push Press

• 3 x 10 Deadlifts

• 3 x 10 Push Press

250211

• Warm-up

  • Hips and Squats

• Skillz: wall balls

• WOD:

EMOM - 15 minutes

1. Wall Balls x10-15

2. Cal Row x 15-20 cal

3. Russian Twist x30-40

• Accessory work and Stretch

250210

Warm-up

Med Ball Relays

Skillz: Pull-ups

WOD:

21-15-9

Pull-ups

Box Jumps

Burpees

250204

Rowing game to 100m

• • Others: world greatest stretch, inchworm push-ups, banded 7's

PVC Game

PVC Pipe Clinic

• • Front Squats, S2OH

Baseline Test

For Time:

• • 250 Row

  • 40 Air Squats

  • 30 Sit-ups

  • 20 DB Push Press

  • 10 Push Ups

  • 5 Ring Rows

250203

Warm-up

Skilkz:

• Skipping - Singles and Double Unders

• Rowing

• Air Squat review

• Sit-ups

• Push-ups

• Ring Rows

WOD

4 or 5 Rounds for completion – not time

• 10 Cal Row

• 1 length Walking Lunge

• 10 DU’s or 30 Single

• 10 Burpees

• 10 Candlestick Rolls

Stretch 10 Minutes

250130

Welcome back CrossFitters!

• Dynamic moving warm-up

• Squat clinic

• Partner WOD (you go, I go):

AMRAP in 10

• 10 Air Squats

• 1 Lap shuttle Run

240530

(From 2018 - 09 - 10)

Deadbug Series

AMRAP in 11 -  Add 1 rep each round

• Wall Ball

• Toes-2-Bar

• Lunge per leg

• Burpee

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