Bellerose CrossFit

Class WOD - 2019 - 06 - 18

For time: "Thrilling 30" - Complete in any order

• Box Jump/Step Downs

• Wall Balls

• Walking OH Lunge

• Human on Fire Burpees

• Strict Presses

• KB Swings

• Sit-Ups

• Toes-2-Partner

• Hollow Rocks

• SA DB Snatches

Class WOD - 2019 - 06 - 17

Open Lifting in the Fitness Centre

All Modules are now past due!

Class WOD - 2019 - 06 - 14

ROMWOD Friday!

Class WOD - 2019 - 06 - 13

Fitness Centre WOD

Class WOD - 2019 - 06 -11

Overhead Squat

Handstand progressions

Tabata - bicycle crunches, KB Swings

Club WOD - 2019 - 06 - 10

"Pals till the end"

For time - partner WOD. Partition reps as you like.

MB Run

40 Strict DB Presses

50 Sit-ups

60 Lunges per leg

70 Squats

Class WQD - 2019 - 06 - 10

"Baseline"- for time

Row 500m

40 AIr Squats

30 Butterfly Situps

20 HR Push-ups

10 Pull-ups

Class WOD - 2019 - 06 - 07

Partner WOD for time- Accumulate reps as you see fit.

100 Air squats

80 Slam Balls

60 Hollow Rocks

40 Lunges per side

20 Death Crawl Row

Class WOD - 2019 - 06 - 06

Front Roll & Cartwheel progressions

Row 500 m time trial x 2 (Prepare for Baseline test next Monday)

For time: Air traffic control or DU practice

Accumulate 10 wall walks and 30 T2B or Hanging Knee Raises

Class & Club WOD - 2019 - 06 - 03

Block 1 - Rotation 2 Week 5

Block 2 - 3 RM Test Day

Class WOD - 2019 - 05 - 28

14 Minute AMRAP

7 Box Jump/Step Down (Plank hold if waiting)

7 DB Thruster

Run

Club WOD - 2019 - 05 - 27

14 Minute AMRAP

14 Box Jump/Step Down

7 DB Thruster

Run

Class WOD - 2019 - 05 - 27

Block 1 - Rotation 2 - Week 4

Block 2 - Rotation 2 - Week 5

WOD - 2019 - 05 - 24

Hang Power Snatch

Pull-ups

Handstand variations

Class WOD - 2019 - 05 - 23

Partner WOD - AMRAP in 16

10 MB Cleans

Walking Lunges

15 KB Swings

Bear Crawl

8 Burpees

Club WOD - 2019 - 05 - 22

Please meet in the FC...Small Gym is occupied by the Social Studies Department Model UN.

3 - 4 Rounds

Row 250m

4 Sets of stairs

5 SA DB Power Snatch (per arm)

6 Push-ups

Rest

Class Announcement - 2019 - 05 - 22

Good Morning!

We will be doing module work today in the Computer Lab. Final deadlines are coming up very soon.

Exercise your brain!

Class Announcement - 2019 - 05 - 07 & 08

Good Morning!

We will be doing module work today and tomorrow in the Computer Lab.

Exercise your brain!

Club Announcement - 2019 - 05 - 06

**Club athletes attending the HS Games we will meet on Wednesday at Flex in the small gym. This meeting will be final prep for the games on Friday.

Without coach...I will be attending a school Coaches' meeting

5 x 3 Power Clean

3 x 2 Clean Pull @ +120%

3 x 250 m row on 3-4 minutes rest.

Class WOD - 2019 - 05 - 06

Strength rotation in the FC

Block 2 - Rotation 1 - Week 1

Block 2 - Rotation 2 - Week 2

Class WOD - 2019 - 05 - 03

ROMWOD Friday!

Please meet in the Small gym ready for a deep stretch session.

Class WOD - 2019 - 05 - 02

Skill: DU practice

WOD - Judged

A) For Time: "Karen"

150 Wall Balls

OR

B) For Time:

150 KB Swings

40 HR Push-ups

Class Announcement - 2019 - 04 - 05 - 01

Please meet in Room 203 for Module work.

Class WOD - 2019 - 04 - 30

Skill - Power Snatch

Tabata

DUs

Walking Lunges

Plank

Club WOD - 2019 - 04 - 29

High School Games 2017 Event 1

Row 3:30 for distance

Rest 1:30

4 Minute AMRAP

8 Burpees

8 Wall Balls

**Please meet in the Fitness Centre. You will complete the row in the FC after warm up and then progress to the small gym for part B.

Class WOD - 2019 - 04 - 29

Strength rotation in the FC

Block 1 - Rotation 1 - Week 5

Block 2 - Rotation 2 - Week 1

Class WOD - 2019 - 04 - 26

Power snatch

3 - 5 Rounds

6 DB Hang Power Cleans

7 Hollow Rocks

8 Burpees

1 Obelisk Run

Rest

Stretch

Class WOD - 2019 - 04 - 25

Skill: Jump Jope relays

WOD - Judged

A) For Time: "Karen"

150 Wall Balls

OR

B) For Time:

150 KB Swings

40 HR Push-ups

Club WOD - 2019 - 04 - 24 - Please meet in the Small Gym

Deadbug series

WOD - Add one rep each round. AMRAP in 10

Box Jump/Step Down

Length MB Run

KB Russian Twist

Pull-up

Class WOD - 2019 - 04 - 18

Skill build day

Deadbug Series

Snatch

Handstand Progressions

Pull-ups

Class Announcement - 2019 - 04 - 17

Block 1 - Room 233

Block 2 - Room 167

Club WOD - 2019 - 04 - 15 & 16

5 Rounds for time:

• Obelisk run

• 20 Walking Lunges

• 20 DB/KB Front/Goblet Squat

• 20 Sit-ups

(Bring a sweater?)

Block 2 - Survey time

Class WOD - 2019 - 04 - 15

Strength rotation in the FC

Block 1 - Week 4

Block 2 - Week 5

Class WOD - 2019 - 04 - 12

AMRAP in 20 - Teams of 4 - Pet Rock style

50 KBS

50 Hollow Rocks

50 Push-ups

50 Goblet Squats

50 Lunges

Partition any way. 20 Burpee penalty for all teammates if the pet gets to the floor.

Class Announcement 2019 - 04 - 11

Please meet in the Computer Lab (203) for module work.

Optional home WOD... run or ride 30 minutes moderate.

Club WOD - 2019 - 04 - 10

AmRAP in 14

14 Burpees

7 Toes-2-bar

7 DB Thrusters

14

Class Announcement - 2019 - 04 - 10

Rest Day

Exercise your brain. Module work. Please meet in Room 203

Class WOD - 2019 - 04 - 09

Please meet in the Large Gym for "use your fitness" day.

CrossFitters will "regularly learn and play new sports"...Karate today with Sensei DeSa.

No hats, gum or jewelry please.

**Please note that Weds and Thurs of this week will be module work days.

Class WOD - 2019 - 04 - 08

Strength rotation in the FC

Block 1 - Week 3

Block 2 - Week 4

Class WOD - 2019 - 04 - 05

Block 1 -

AMRAP in 4 - Burpees

Rest

AMRAP in 2 - Pull-ups

Rest

For time: 500m Row

Rest

For time: 71 Squats

Block 2 - Please meet in the Large Gym ASAP. No need to change to workout clothes.

Class Announcement - 2019 - 04 -04

Rest Day

Exercise your brain. Module work.

Block 1 - Please meet in Room 233.

Block 2 - Please meet in Room 203.

Class Announcement - 2019 - 04 -04

Rest Day

Exercise your brain. Co-creation of criteria in Room 203.

Class WOD - 2019 - 04 - 02

AMRAP in 12

20 Wall Balls

10 laps run

20 KB Swings

Club WOD - 2019 - 04 - 01

Turkish get up practice

AMRAP in 12

5 HSPU

10 Lengths Run

1-5 Pull-ups

Class WOD - 2019 - 04 - 01

Block 1 - Strength Rotation week 2

Block 2 - Strength Rotation week 3

Class WOD - 2019 - 03 - 21

Skill: Overhead Squats

Conditioning: AMRAP in 10

• 9 Wall Balls

• 6 Hollow Rocks/Sit-ups

• 3 Alternating SA DB Snatch/Arm

Class WOD - 2019 - 03 - 20

Exercise your brain day!

Module work in Room 203

Class & Club WOD - 2019 - 03 - 19

Skill: Snatch

Conditioning:

3 Rounds for Time of

10 Snatches

12 Burpee over hurdle

Rest (3 mins)

3 RFT of

10 Pull-ups

12 Burpee over hurdle

Club WOD - 2019 - 03 - 18

Please meet in the FC for your WOD.

Class WOD - 2019 - 03 - 18

Week 2 strength rotation

Class WOD - 2019 - 03 - 15

Skill Practice: DUs, pull-ups, handstands

("Air traffic control" 10-20-30-40-50-40-30-20-10)

CrossFit Dodgeball

Class WOD - 2019 - 03 - 14

Skill: Snatch

Conditioning: Team WOD

5 Rounds for time:

P1: MB Run

P2: KB Swings

P3: Plank

P4: Snatch

REST

Team score is total # of swings + snatches

Club WOD - 2014 - 03 - 13

AMRAP in 14

14 Step Ups

7 Burpees over hurdle

7 Ground to OH

14 Russian Twists

Class WOD - 2019 - 03 - 12

Skill: Review Overhead lifts, then barbell practice.

WOD:

Squat - Bring Sally Up

Tabata: Plank, Toes 2 Partner

Pull-up progression practice

Club WOD - 2019 - 03 - 11

Please meet in the FC

Close Stance Backsquat with pause RM

Press --> PPress --> PJerk

Class WOD - 2019 - 03 - 11

Block 1: Use your fitness Odd object carry, then,

PAM Strength Rotation 1 Day 1

Class Announcement - Bikeathon - 2019 - 03 - 06 - 08

Please bring your module to the Computer Lab (Room 203)

Class WOD - 2019 - 03 - 05

Skill: (Wo)Manmakers

WOD - AMRAP in 10

5 Push-ups

10 Squats

15 Squats

Rest

Teams of 3 AMRAP in 8 working 1 to 1

(Wo)Manmakers

Club WOD - 2019 - 03 - 04

Skill - Thruster

WOD - Complete 8 - 15 Rounds for Quality

Add 1 rep each round to the Thruster (65/45) (95/65)

Between rounds: 1 wall walk (plank) & 1 length each arm KB Waiter's walk then rest

(Coach leaves for physio at 11:30)

***Please note: no official Wednesday WOD due to Bikeathon

Class WOD - 2019 - 03 - 04

Skill: Backsquat clinic

Accessory: 3 x

15-20 weighted DB step ups/leg

12 Single leg KB Romanian Dead lift

3x max reps vertical pull (pull-up) or TRX Rows

4 Minute cardio machine of your choice for distance.

Class WOD - 2019 - 03 - 01

Skill - Thruster

WOD - Complete 8 - 15 Rounds for Quality

Add 1 rep each round to the Thruster (65/45)

Between rounds: 1 wall walk & 1 length each arm KB Waiter's walk then rest

Class WOD - 2019 - 02 - 28 (Small Gym)

Skill: Kipping

WOD - In front of a continuously running clock:

• 5 min - partner there and back

• 4 Min max burpees

• 3 min DUs

• 2 mins Butterfly sit-ups

• 1 min Air Squat

Club WOD - 2019 - 02 - 27 (Sorry for the late post!)

Deadlift 3 x 5 @ + 5-10 lbs

3 x

8 - 12 Single leg KB RDL (1:00 rest) (Slower than in the video...back foot needs to NOT flare out to the side)

20 Banded Hamstring curls (Louie Simmons (West-side barbell) is the Man when it comes to powerlifting methods! Sit tall in fine posture and try to do these unbroken)

Class WOD - 2019 - 02 - 26

Skills - OH Lifts & SA DB Snatch

EMOM for 12 Minutes

10 Burpees

10 SA DB Snatches

10 Wall Ball Shots

Club WOD - 2019 - 02 - 25

Partner WOD - AMRAP in 25

12 DB Box Step overs

9 KB Swings (Heavy)

3 Laps

9 Slam Balls

12 Sit-ups

Class WOD - 2019 - 02 - 25

"Baseline" - For Time

Row 500m

40 Air Squats

30 Butterfly Sit-ups

20 HR Push-ups

10 Pull-ups

Back Squat 3 x 5 @ + 5-10 lbs

Class WOD - 2019 - 02 - 22

Skill Build Friday - for quality and completion

Front Roll to Pistol

Turkish Get up

Toes to Bar

DU, Handstand hold and Pull-up practice

Class WOD - 2019 - 02 - 21

Skill - Power Snatch

WOD - Tabata -

KB Swings

Hollow Rocks

Lunges

Dips

Club WOD - 2019 - 02 - 20 (Please meet in the Fitness Center)

3 x

15-20 Reverse snow angels

1 Lap Waiter's walk

3 x 5 Press --> 3 RM Push Press

100 KB Swings for time. (70/55)

Class Announcement - 2019 - 02 - 20

Exercise your brain in Room 203. Bring your module.

Class WOD - 2019 - 02 - 19

Deadbug Series

Partner WOD AMRAP in 20

13 Jump Squats

9 HR Push-ups

3 Laps

9 Slam Balls

13 Sit-ups

Class WOD - 2019 - 02 - 15 - Meet in the small gym

Skill: KBS & Power Clean

WOD - AMRAP in 12

12 Russian Kettlebell swings

12 PAM Burpees

12 Sit-ups

12 DUs

Class Announcement - 2019 - 02 - 14

Exercise your brain day. See you in room 203 for module work.

Club WOD - 2019 - 02 - 13 (Courtesy of CF Edmonton)

6 Rounds

3 Power Clean

6 T2B

9 Wall Balls

(Coach at physio for 11:30)

Class Announcement - 2019 - 02 - 13

Exercise your brain day. See you in room 203 for module work.

Class WOD - 2019 - 02 - 12 - Meet in the small gym

Skill - DUs & Handstand progressions

WOD - Add 1 rep each round for 10 minutes:

• • Lunge per side

  • Wall Balls

  • DUs

  • Hollow Rocks

Club WOD - 2019 - 02- 11 - Please meet in the Fitness Center

Power Clean 5 x 3 + 5 lbs

Clean pull 3 x 3 @ 125%

3 x Max reps trx rows

Class WOD - 2019 - 02 - 11

Deadlift clinic

Run or row 7 minutes for distance.

3 x Max reps Pull-up or TRX row (rest 2-3 minutes)

Class WOD - 2019 - 08 - 05

Skill: Pull-ups

WOD - Tabatas

Air Squat

Sit-Up

Push-up

Club WOD - 2019 - 02 - 04

Please meet in the Fitness Centre. Coach has physio at 11:30.

Rowing challenge: 3 x 250m Row. Rest = Work

Power Clean 5 x 3 + 5 lbs

Clean pull 3 x 3 @ 125%

3 x Max reps trx rows

Class Announcement - 2019 - 02 - 04

Please meet in the Fitness Centre today and in the small gym tomorrow.

Warm Up

Squat Clinic

6 minute run/row for distance.

3 x max reps pull-ups or trx rows.

Fit Deck 15

Class Announcement - 2019 - 02 -01

Welcome to Bellerose CrossFit. We will meet in Room 203 (Computer Lab) today.

Monday you will need change out, your waivers, a water bottle and we will meet in the Fitness Centre.

General Announcement - 2019 - 01 - 23

Bell CF will be closed until 2019 - 02 - 01

Do uncommonly well on your exams! Semester 1 students check back here for CF club dates and times so you can carry on the fitness journey!

Club WOD/Announcement - 2019 - 01 - 21

3 RM Test Day! Select the Major lift of your choice and work up to a heavy 3. Take video.

3 sets of max reps vertical or horizontal pull.

Run/Row/Ride 4 mins max for distance or reps (DUs) , rest 4 mins, Run/row/ride/rope 4 mins max for distance or reps (DUs)

I will be in the Fitness centre until 11:15, then I have to run to physio.

Class WOD - 2019 - 01 - 21

Please meet in the Yoga studio for a pre-exam de-stress session.

Please bring a writing utensil for self-evaluation.

Class WOD - 2019 - 01 - 18

For time:

50 Air Squats

50 Butterfly Situps

50 Wall Balls

30 Pull-ups

30 Push-ups

50 Jumping Lunges

Only one Partner can work at a time. Partners can break up reps as desired.

Class WOD - 2019 - 01 - 17

Deadbug Series

TGU Test

CF Baseball

Class WOD - 2019 - 01 - 16

AMRAP in 16

Add one rep each round

Thruster

American KB Swing

Curtsy to Lateral Lunge each side

Toes 2 Bar

Club Announcement - 2019 - 01 - 16/17

Strict Press 3 x 5

Push Press 1 x 5 (AHAP)

Rest

9 Rounds:

1 minute run/row

:30 max reps Russian kettlebell swing

Rest

3 x

Plank :30-:45

Class WOD - 2019 - 01 - 15

3 RM Test major lift of your choice.

3 x Max reps Pull-ups

Row/Run challenge

Class & Club WOD - 2019 - 01 - 14

5 Rounds

1) 50 DUs

2) 10 Ball Slams

3) 10 Broad Jumps

4) 10 Man on Fire Burpees

5) :30 Hollow Rock

Class WOD - 2019 - 01 - 11

ROMWOD Friyay!

Class WOD - 2019 - 01 - 10

For Quality and Completion

3 Rounds

3 Wall Walks

7 Strict Pull-ups

AMRAP in 13

Shuttle Run

20 Single arm DB/KB walking Lunges

13 PAM Burpees

Club Announcement - 2019 - 01 - 09

No Club today due to short day...consider coming to the Fitness Centre tomorrow for a lift!

Class Announcement - 2019 - 01 - 09

Please meet in the Computer Lab to complete an assignment and finish and module work that has yet to be submitted.

Remaining time can be used for prepping for upcoming core examinations.

Class WOD - 2019 - 01 - 08

Please meet in the Fitness Centre.

Choose a major lift and warm up and perform a 3 RM test. Have Coach Segger observe and/or have a friend get some video evidence.

Suggested warm up sets might include 50% x 6-8, 65 % x 5, then continue adding weight and getting 3 reps per build.

Run 2000m for time or row 3000m for time.

Class & Club WOD - 2019 - 01 - 07

Repeat as many times as possible in 20 minutes

5 Hang Power Cleans

15 Wall Balls

2 Laps Farmer's Carry

Rest 2:00

Club WOD - 2018 - 12 - 19

See you in the small gym...please arrive asap (lots of equipment and set up today!)

"The 12 days of Christmas"

Class WOD - 2018 - 12 - 19

Module work in the Computer Lab.

Please check in with Segger if you are already done your modules.

Class WOD - 2018 - 12 - 18

Wheelchair activity.

Club WOD - 2018 - 12 - 17

Add 1 rep each side each round - AMRAP in 13

Wall Ball

Lunge

SA DB Snatch

Toes-2-Bar

Class WOD - 2018 - 12 - 14

Work 10 mins at each station for quality

Pull-ups/Toes to bar

Handstand

Turkish Get up

Snatch

Class WOD - 2018 - 12 - 13

Kickball - Large Gym

"regularly learn and play new sports..."

Club WOD - 2018 - 12 - 12

Please meet in the Fitness Center

3 x 3 Pause Squat (:2)

Bench Press

3 x 3 Narrow, Medium, Wide

3 x Max Reps Pull-up or TRX rows

Class Announcement - 2018 - 12 - 12

Please meet in Room 203 for module work. Almost finished!

Class & Club WOD - 2018 - 12 - 10

Teams of 3, one partner working at a time

AMRAP in 24

4 Burpee lateral jump

2 Man-makers

2 Laps MedBall Run

Class WOD - 2018 - 12 - 06

Deadbug Series

Then

For quality and completion

4 - 6 X

• Turkish Get Up

• Wall Walk

• 1 - 3 Strict Pull-ups

• Candlestick roll to stand or to pistol

Class WOD - 2018 - 12 - 04

Fitness Centre

Week 5 of 5

• Group 2 (Sumo) DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 75% +

• Group 3 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 12 per side weighted step ups & 20 SL RDL

• Group 4 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Rolling Tricep extension & 8-12 Diamond PU. 100 Banded tricep press downs in as few sets as possible.

• Group 5 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 1 PC - wait for platforms/bars - Row/run for time 3 x 450 m (rest as needed), 3 x max distance broad jump, 100 Russian KBS (heavy, as few sets as possible) then 5 x 3 PC @ +5 lbs

Class & Club WOD - 2018 - 12 - 03

AMRAP in 7

Lap MB Run

Length Broad Jump

7 Pull-ups/7 Hollow Rocks (Alternate)

REST 4:00

AMRAP in 7

Lap Farmer's carry

Length Lunges

7 MB Russian Twist

Class WOD - 2018 - 11 - 29

4 Rounds each for time:

• 6 power snatch

• 8 burpees

• 10 Hollow Rocks

• Rest as needed

Club WOD - 2018 - 11 - 28

Please meet in the Fitness Centre

Row 2 x 250 m for time

Front Squat 3 x 5

Bench press 3 x 5

3 sets max reps pull-ups or TRX rows

Class WOD - 2018 - 11 - 27

Strength Day 4 of 5 - Please meet in the FC

Week 4 of 5

• Group 3 (Sumo) DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 75% +

• Group 4 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 12 per side weighted step ups & 20 SL RDL

• Group 5 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Rolling Tricep extension & 8-12 Diamond PU. 100 Banded tricep press downs in as few sets as possible.

• Group 1 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 2 PC - wait for platforms/bars - Row/run for time 3 x 450 m (rest as needed), 3 x max distance broad jump, 100 Russian KBS (heavy, as few sets as possible) then 5 x 3 PC @ +5 lbs

Club WOD - 2018 - 11 - 26

EMOM for 18 Minutes

3 Push-ups

6 Sit - ups

9 Squats

**Please Note we will meet on Wednesday, Nov 28 in the FC for our second session of the week.

Class WOD - 2018 - 11 - 26

AMRAP in 16

Complete 48 Burpees

Then

6 Wall Balls

12 Alternating DB Snatches

Class WOD - 2018 - 11 - 22

EMOM for 20 minutes

5 Push-ups

10 Sit-ups

15 Squats

Club WOD - 2018 - 11 - 21

Please meet in the Fitness Centre

Deadlift 3 x 5 + 5-10 lbs

Deadlift challenge - max reps @ 80, 60 % on 3 mins rest

Strict Press 3 x 5

3 x 8-12 deficit push-ups

3 x 8-12 TRX Rows

Class Announcement - 2018 - 11 - 21

Exercise your brain day! Please meet in Room 203 for module work.

Class WOD - 2018 - 11 - 20

Week 3 of 5

• Group 4 (Sumo) DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 75% +

• Group 5 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 12 per side weighted step ups & 20 SL RDL

• Group 1 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Rolling Tricep extension & 8-12 Diamond PU. 100 Banded tricep press downs in as few sets as possible.

• Group 2 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 3 PC - wait for platforms/bars - Row/run for time 3 x 450 m (rest as needed), 3 x max distance broad jump, 100 Russian KBS (heavy, as few sets as possible) then 5 x 3 PC @ +5 lbs

***All groups add 3 x max reps Pull-ups or TRX rows

Club WOD - 2018 - 11 - 19

AMRAP in 14 - Add 1 rep each round

Burpee

Length MB Run

Power Snatch

Toes to Bar/Toes to Partner

Class Announcement - 2018 - 11 - 19

"...regularly learn and play new sports."

Please meet in the Large Gym for a Guest Instructor.

Sensei DeSa will be leading us through some Uechi Ryu Karate.

Class WOD - 2018 - 11 - 16

Snatch

Pull-up progression and practice

Class & Club WOD - 2018 - 11 - 15 - (adapted from CrossFit Edmonton)

Partner WOD! AMRAP in 20

10 Burpees

20 OH DB/Plate Walking Lunges

40 DUs

Class Announcement - 2018 - 11 - 14

Exercise your brain day! Please meet in Room 203 for module work.

** reminder that module 3 was due Friday, November 9!

Class WOD - 2018 - 11 - 08

Adaptive athlete WOD -

3 Rounds, 1 minute AMRAP each station

Burpee (vision impairment)

Wall Ball (lower limb impairment)

DB Thruster (Arm impairment)

Seated G2OH

Rest (hold wheelchair for next athlete)

Class Announcement - 2018 - 11 - 07

Exercise your brain day! Please meet in Room 203 for module work.

** reminder that module 3 is due this Friday, November 9!

Class & Club WOD - 2018 - 11 - 05

Skill - Split Jerk

EMOM for 18 minutes

• Min 1 - 1 PClean + 2 PPress + 1 Jerk

• Min 2 - :30 Hollow Rock

• Min 3 - 6 MB Clean

Club WOD - 2018 - 11 - 02

Teams of 3 -

AMRAP in 6:00

6 KB Swings

Shuttle run

Rest 3:00

AMRAP in 6:00

6 Wall Balls

6 Burpees

Rest 3:00

AMRAP in 6:00

6 Manmakers

Club WOD - 2018 - 11 - 01

Please meet in the Fitness Centre

6 Minute Max distance Row/Run

Bench Press

3 x Narrow, 3 x medium, 3 x wide grip @ 60 %

3x

8 - 12 Tate Press

8 - 12 Diamond Push Up

3 x Max reps Vertical/Horizontal Pull

Class WOD - 2018 - 11 - 01

Skill: Handstand progressions, front roll to pistol

WOD:

Tabata

Air Squat

AB Mat Sit-up

Burpee

Class WOD - 2018 - 10 - 30

Rotation 2, Week 1 of 5

• Group 1 (Sumo) DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 75% +

• Group 2 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 12 per side weighted step ups & 20 SL RDL

• Group 3 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Rolling Tricep extension & 8-12 Diamond PU. 100 Banded tricep press downs in as few sets as possible.

• Group 4 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 5 PC - wait for platforms/bars - Row/run for time 3 x 450 m (rest as needed), 3 x max distance broad jump, 100 Russian KBS (heavy, as few sets as possible) then 5 x 3 PC @ +5 lbs

Class & Club WOD - 2018 - 10 - 29

"Dirty Thirty v 2.0" - For completion.

Once beginning a station must complete all 30 reps at that station. Rest between stations if needed to create intensity at each station.

• Pull-ups

• Box Jumps

• DB Snatches

• Burpees

• Wall Balls

• Dips

• DLs

• DUs

• Heavy KB Swings

• Lunges

Class WOD - 2018 - 10 - 26

Skill: Handstand and Pull-up progressions

For time: 10-9-8-7-6-5-4-3-2-1

DB Cleans

Hollow Rocks

Class Announcement - 2018 - 10 - 25

Please meet in the Yoga Studio, Room 237

Guest Instructor today.

Class WOD - 2018 - 10 - 23

Fitness Centre - Week 5 of 5

• Group 2 DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 70% +

• Group 3 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 20 KB Lateral Lunge & 20 SL RDL

• Group 4 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Tate press & 8-12 Diamond PU

• Group 5 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 1 PC - wait for platforms/bars - Row/run for time 3 x 250m (rest as needed) 3 x max distance broad jump, 75 Russian KBS (heavy - as few sets as possible) then 5 x3 PC @ +5 lbs

Class & Club WOD - 2018 - 10 - 22

“Fight Gone OK” - 3 Rounds, 1 minute at each station

• Wall Ball

• KB Sumo DL High Pull

• Overhead lunge (alternating)

• Push Press

• Burpee over Hurdle (lateral)

• Rest

Class WOD - 2018 - 10 - 19

ROMWOD

Class & Club WOD - 2018 - 10 - 18

Judged workout

Group 1 -"Karen" WOD from CFHQ

For time: 150 Wall Balls, Rest, For Time: 25 Toes-2-Bar (any style)

OR

Group 2: For time:

• 100 DUs

• 100 KB swings

• 40 HR Push-ups

***Club will do Group 2 WOD

Class Announcement - 2018 - 10 - 17

Exercise your brain! Module work in Room 203

Reminder: Module 2 is due this Friday, October 19

Class WOD - 2018 - 10 - 16

Fitness Centre - Week 4 of 5

• Group 3 DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 70% +

• Group 4 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 20 KB Lateral Lunge & 20 SL RDL

• Group 5 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Tate press & 8-12 Diamond PU

• Group 1 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 2 PC - wait for platforms/bars - Row/run for time 3 x 250m (rest as needed) 3 x max distance broad jump, 75 Russian KBS (heavy - as few sets as possible) then 5 x3 PC @ +5 lbs

WOD - Class & Club - 2018 - 10 - 15

For Time: Run 2 x garbage can run

Rest

WOD - AMRAP in 15 - Teams of 3

Partner 1 - 5 Burpees → 8 Russian KBS → 5 G2OH

Partner 2 - Push Up plank hold

Partner 3 - rest

Club WOD - 2018 - 10 - 11

For time: "Jackie" (judged) WOD from CFHQ

1000 m Row

50 Thrusters (45/35)

30 Pull-ups

Class WOD - 2018 - 10 - 11

Judged workout

Group 1 -"Karen" WOD from CFHQ

For time: 150 Wall Balls, Rest, For Time: 25 Toes-2-Bar (any style)

OR

Group 2: For time:

• 100 DUs

• 100 KB swings

• 40 HR Push-ups

REMEMBER your module for tomorrow in Room 203

Class Announcement - 2018 - 10 - 10

Please meet in Room 203 for module work today.

Class Announcement - 2018 - 10 - 04

Please meet in Room 232 for module work today.

Club Announcement - 2018 - 10 - 04

No Coach today.

Only the front of the Fitness Centre (at least for the first bit of Flex) is available so feel free to row or run today. Add a KB in to spice things up.

Enjoy Thanksgiving weekend and I'll see you next Thursday!

Class WOD - 2018 - 10 - 02

Week 2 of 5

• Group 5 DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 70% +

• Group 1 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 20 KB Lateral Lunge & 20 SL RDL

• Group 2 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Tate press & 8-12 Diamond PU

• Group 3 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 4 PC - wait for platforms/bars - Row/run for time 3 x 250m (rest as needed) 3 x max distance broad jump, 75 Russian KBS (heavy - as few sets as possible) then 5 x3 PC @ +5 lbs

Class & Club WOD - 2018 - 10 - 01

Skill - DB Thruster, DU

“Mini Frannie”

• 12 (DB) Thrusters, 30 DUs, 12 Pull-ups, 30 Sit-ups

• 9 (DB) Thrusters, 20 DUs, 9 Pull-ups, 20 Sit-ups

• 6 (DB) Thrusters, 10 DUs, 6 Pull-ups, 10 Sit-ups

Class WOD - 2018 - 09 - 28

Recovery WOD - Adapted from CrossFit Eviva

ROMWOD

2-3 Rounds for quality and completion

Jog 2 x Obelisk

12 Sit-ups

3 position carry

REST

3 Rounds

10 seconds hollow hold

10 seconds arch hold

Club Announcement - 2018 - 09 - 27

No Coach today...Rec Academy from Wild Rose Elementary is paying a visit to CrossFit Edmonton, so I will be prepping and coaching that session.

Warm up

Deadlift 3 x 5 (all at same weight)

Strict Press 3 x 5 (all at same weight)

Suggested warm up sets 10, 5, 5 reps building to working weight.

3 x max reps pull-ups/trx rows

Optional cash out: 3 x 10-15 Hollow rocks

If you have a phone available, please take a video of one of the 3 x 5 working sets for each movement and send over to me for analysis.

Have fun athletes!

Class WOD - 2018 - 09 - 27

Module 1 DUE TODAY...if you have handed in your module:

Partner WOD - AMRAP in 25

• 50 KBS

• 40 DB Clean & Press

• 30 Goblet Squat

• 20 PUs

• 1 Obelisk Run

Class Announcement - 2018 - 09 - 26

Exercise your brain!

Module work in Room 203...Due date is coming up soooooooooooonnnnnn!

Class WOD - 2018 - 09 - 25

Fitness Centre - Strength Day

Fitness Centre - Week 1 of 5

• Group 1 DL - 3 x 5 @ +5-10 lbs, + max reps challenge @ 70% +

• Group 2 BS - 3 x 5 @ +5-10lbs, + 3-5 rounds 20 KB Lateral Lunge & 20 SL RDL

• Group 3 BP - 3 x 5 @ +5lbs, + 3 Rounds 8-12 Tate press & 8-12 Diamond PU

• Group 4 SP - 3 x 5 @+2.5 lbs, + 3 x KB bottoms up waiters walk, + 30 dips

• Group 5 PC - wait for platforms/bars - Row/run for time 3 x 250 m (rest as needed), 3 x max distance broad jump, 75 Russian KBS (heavy, as few sets as possible) then 5 x 3 PC @ +5 lbs

Class & Club WOD - 2018 - 09 - 24

Skill - Overhead Squat

WOD -

2 Mins Max HR Push-ups

Rest 1:00

2 Mins Max Air Squats

Rest 1:00

2 Mins Max Burpees

Rest

Pull - up practice

Class WOD - 2018 - 09 - 21

Deadbug series

For Quality and Completion: 3 Rounds

• 2 TGU (1 per side)

• 2 Cartwheels

• 5 Squat Clean Push Jerks

Class & Club WOD - 2018 - 09 - 20

Skill - Turkish Get Up

WOD - 8 rounds for time: (22 minute time cap)

• Obelisk run

• 8 Wall Balls

• 8 Alternating DB Snatches

• Rest :30

Class Announcement - 2018 - 09 - 19

Module work in Room 203

Class and Club WOD - 2018 - 09 - 17

Skill - Hang Power Snatch and Hang Snatch

WOD - In front of a continuously running clock set for 15 minutes, AMRAP

5 Minutes - Partner there and back MB Run

4 Minutes - Burpees

3 Minutes - DUs

2 Minutes - Butterfly Sit-ups

1 Minute - Wall walk/plank

Class WOD - 2018 - 09 - 14

7 minutes

• 3 Laps MB Run

• 10 DB Hang Power Clean

• 5 Burpees

REST 7 minutes

7 minutes

• 30 DUs

• 10 KB RDL

• 5 Burpees

Club WOD - 2018 - 09 - 13

Skill - Air squat

WOD - Tabata

Lunge, Goblet Squat, Hollow Rock

Class WOD - 2018 - 09 - 13

Skill - Hang Power Clean

WOD - Tabata

Lunge, Goblet Squat, Hollow Rock

Class Announcement - 2018 - 09 - 12

Module work in the Computer Lab (Room 203)

Class WOD - 2018 - 09 - 11

Please meet in the Fitness Centre

"Baseline"

Row 500m

40 Air Squats

30 Butterfly sit-ups

20 Hand Release Push-ups

10 Pull-ups

3 x 5 Deadlift

Class WOD - 2018 - 09 - 10

Deadbug Series

AMRAP in 11 - Add 1 rep each round

• Wall Ball

• Toes-2-Bar

• Lunge per leg

• PAM Burpee

Class WOD - 2018 - 09 - 07

Skill Build Day - For Quality and Completion

DUs

KB Swing 3 x 20

DB Snatch 3 x 20

Forward Rolls

Handstand Progressions

Class WOD - 2018 - 09 - 06 - WELCOME (BACK)!

4 x Obelisk run

Squat Clinic

Strict Press Intro

1 minute push-up test

Club Announcement - 2018 - 09 - 06

Club dates will be announced shortly. Coach is waiting on supervision schedules and will provide dates asap.

If you haven't been moving, it would be a great idea to get moving!

See you soon.