Bellerose CrossFit

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