Embedded Files
2020 - 06 - 19 - At Home or Outside
Thanks for a great semester of Bellerose CrossFit!
Warm up well then:
2 minute Push-up AMRAP test
2 minute Sit-up AMRAP test
2 minute Squat AMRAP test
2 minute "Choose your own movement AMRAP test
** Rest as needed between AMRAPs
2020 - 06 - 18 - Outside
4-6 Rounds for time:
100m DB Farmer's walk (Go heavy)
15 DB Hang Power Cleans
10 DB Push Presses
10 Lunges
Rest 1:00
2020 - 06 - 17 - Outside or At Home
20-60 mins steady state (brisk walk or LIGHT jog)
and/or
15-60 mins stretch (long, gentle 2+ minute holds)
2020 - 06 - 16 - At Home & Google Meet at 11:00 a.m.
AMRAP in ??
5 Thrusters
10 Deadlifts
15 Swings
20 Squats
25 DUs
2020 - 06 - 15 - At Home
"Quarantine Baseline"
50 DUs (2 x single unders, jumping jacks, tuck jumps
40 Air Squats
30 Butterfly Sit-ups
20 Hand-release push-ups
10 Pull-ups (Burpees if you have no pull-up station)
2020 - 06 - 12 - At Home
Pride Month WOD
""Harvey Milk" For time adding one movement each round.
11 Pull-ups
27 Double Unders
19 Burpees
78 Sit-ups
100 Air Squats.
Do the Pull-ups (or a sub if you don't have a pull-up station. Then do pull-ups and Double unders. Then pull-ups, double unders and burpees....
WOD courtesy of "OutWOD" and "@wodwellcf"
2020 - 06 - 11 - At Home
CONGRATULATIONS GRADS OF 2020!!!!
AMRAP in 20 (Scale time as appropriate)
5 Push-ups
10 Sit-ups
15 Air Squats
2020 - 06 - 10 - Outside
Warm Up 10 minutes
Run 800m x 2-5.
Rest time = work time.
2020 - 06 - 09 - At Home/Google Meet at 11:00 a.m.
2 Sets. 6 Minute AMRAP
3-6-9-....
Devil's Press
(Front) Squat
Sit-up
** 2 Min rest between sets
**re-start each AMRAP at zero reps
2020 - 06 - 08 - At Home (Or Google Meet at 10:00 a.m. for a Stretch)
3 Rounds for Time of:
50 Jumping Jacks
25 DB Power Snatch
**Courtesy @sherwood215
Today's Google Meet will replace Thursday's due to grad activities. It will be 30 minutes of stretching. Start your day right.
2020 - 06 - 05 - At Home
CrossFit.com's W.O.D. Today
Practice SLIPS for 20 minutes
Then,
3 rounds for time of:
Run 800 meters
Rest 2 minutes
2020 - 06 - 04 - At Home and Google Meet at 1 pm (code in classroom)
**adapted from CrossFit Edmonton
4 sets
12 Single Leg Romanian Deadlift
rest :60
10 Renegade Row
rest :60
4-6 Rounds, AMRAP in 1:00
8 Box Jumps/ or 10 Jump Squats
4 DB Hang Cleans
Max Burpee
Rest 1:00
**Special Guest Athletes Mrs. Bruinsma and Mrs. Thompson at today's Google Meet WOD.
2020 - 06 - 03
Wellness Wednesday!
"Ruck March"
Load up a backpack and walk briskly 20+ minutes.
Stretch 15+ minutes. Consider 2-3 minutes holds in each stretch. Melt into the stretch, don't jam into it.
2020 - 06 - 02 - At Home and Google Meet at 11:00 a.m. with special guest athlete
Mrs. Maria Thompson
AMRAP in 14
Add 1 Rep Each Round
DB Thruster
DB Chainsaw Row (each side)
Lunge (each side)
Hollow Rock
Box Jump/Step Down
2020 - 06 - 01 - At Home
3-4 Rounds
1 minute at each station
Reverse Lunges
Hollow Rocks
DB Chainsaw Rows
Pike Push-ups
**Rest 1 minute
2020 - 05 - 29 - At Home
For Time: "Annie"
50-40-30-20-10
DUs
Sit-ups
2020 - 05 - 28 - At Home. Google Meet at 1:00 today (Block 1)
WOD adapted from @wodhunter
AMRAP 2
HR Push-ups
AMRAP 2
Box Jump Squats
AMRAP 2
DB Push Press
AMRAP 2
Sit-ups
AMRAP 2
DB facing Burpee
**Rest 1 minute between AMRAPs
2020 - 05 - 27 - At Home or Outside
Walk, Run or Ride 20-60 minutes
And/Or
Stretch 20-40 mins
2020 - 05 - 26 - At Home and Google Meet at 11:00
AMRAP in 12
12 Box Jump/Step Downs (Step Up/Step Down)
12 Plank Rows (6L then 6 R)
12 Single Arm Dumbbell Snatches
12 Single Arm Floor Presses
2020 - 05 - 25 - At Home - WOD courtesy of CrossFit.com
5 2-minute rounds of:
75 double-unders (Scale/adapt to single-unders, toe taps, step ups, jumping jacks)
Max reps of sumo deadlift high pull
Rest 1 minute between rounds.
2020 - 05 - 22 - At Home
Warm up 7-10 Minutes then
10 Rounds
15 Air Squats
10 Burpees
5 Push-ups
2020 - 05 - 21 - At Home + Google Meet at 1:00 with special guest athlete!
Practice SLIPS 12 mins
12 - 9 - 6 - 9 - 12
Lungesters
Burpees
2020 - 05 - 20 - Outside
Walk briskly for 20-60 mins
or
"Fartlek" run or ride. Search it up, it's a thing.
2020 - 05 - 19 - At Home. Google Meet at 11:00, code in classroom.
WOD from PK CrossFit
21-15-9
Deadlifts
Hand-Release Push-ups
Goblet Squats
2020 - 05 - 15 - At Home or outside - adapated from @aerobiccapacity
8 x 30 sec of moderate intensity, (15 sec rest)
Rest 1 min
4 x 1 min at the same speed as above, (15 sec rest)
Rest 1 min
2 x 2 min at above speed, (15 sec rest)
Rest 1 min
1 x 4 min at above speed
Record total distance
Movement: Bike, run or row
Goal: Maintain the same speed throughout the workout
Purpose: highlight the difference between speed and perceived exertion
2020 - 05 - 14 - At Home (Google meet at 1:00 for Block 1 Athletes, code in classroom)
5 Rounds:
:30 secs Shoulder to Overhead
:30 secs burpees or DUs
:30 secs Chainsaw Rows (:15 per arm)
:30 secs burpees or DUs
:30 secs floor press (push-ups)
1:00 Rest
2020 - 05 - 13 - Outside (WOD adapted from @sherwood215)
Warm up 10 minutes
5-10 Intervals for time of:
10 m walking lunge
100 m sprint
10 m bear crawl
**Rest at least 2 minutes between intervals
2020 - 05 - 12 - At Home (Google Meet at 11:00 a.m. Code in classroom)
SLIPS practice. 10 minutes.
Add 1 rep each round for 10 minutes:
Lungester (Use DBs or other if possible)
DUs x 5 (Pogo hops)
Russian Twists
Deadlift (Towel Deadlift)
2020 - 05 - 11 - At Home
**Adapted from Deuce Gym
Warm up 5-10
EMOM Until Failure
3, 6, 9, 12.. Tempo Squat (3-0-1)
Then, complete 2 rounds of:
12 Alternating Contralateral Deadbugs (ea)
12 Butterfly Sit Ups
2020 - 05 - 08 - At Home
Today's WOD is the WOD from CrossFit.com
Practice SLIPS for 20 minutes (Scales, L-sits, Inversions, Planks and Stretches)
Front Squat 5-5-5-5-5*
*Modify front squat with what you have at home: Barbell, Dumbbells, Jugs of water, Kettlebell goblet squat, etc or even with a box full of stuff. Or try a Zercher squat.
For SLIPS ideas, see the video exercise guide in the "Classwork" section of the Google Classroom or simply search up "CrossFit SLIPS" in youtube.
2020 - 05 - 07 - At Home (Google meet at 1:00 p.m. today)
In front of a running clock set for 15 mins complete:
5 Mins Heavy object Ground to Overhead
4 Mins Step Ups
3 Mins Air Squats
2 Mins Hollow Rocks
1 Min Toes2Bar/Hanging Knee Raises/Leg Lifts
2020 - 05 - 06 - Outside
Warm Up - 5 - 10 Mins Brisk walk, jog or easy ride (bike, scooter, longboard, rollerblades, etc)
Coin Flip - Heads = Squat & Lunge for 2 mins OR Tails = Stretch for 2 mins
Run or ride harder 5 mins out and 5 mins back to Coin Flip spot
Coin Flip - Same as above
Jog, walk or easy ride home.
2020 - 05 - 05 - At Home
Sit-up Ladder
Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.
2020 - 05 - 04 - At Home:
"May the 4th be with you"
AMRAP in 12 Parsecs
6 Blasters
10 Overhead Skywalkers
10 C3PUs
6 Jabba the Huts
(adapted from CrossFit Edmonton)
2020 - 05 - 01 - Outside
3-5 Rounds for Time
400 m run
40 Squats
20 Heavy Object Ground to Overhead
2020 - 04 - 30 - At Home or Outside (Google Meet at 1:00 - Code in Classroom)
"Covid Baseline" - For Time
50 Box Jumps/100 DUs/Row 500m/100 Lateral Hops over Object
40 Air Squats
30 Butterfly Sit-ups
20 Hand Release Push-ups
10 Burpees
2020 - 04 - 29 - Outside!
This WOD popped up from 2 years ago yesterday and I thought it was perfect for Wellness Wednesday. Thanks Coach Pat Sherwood. Why not get a 2 for 1 and send me a quick pic or video of you out walking for your journal!?
2020 - 04 - 28 - At Home (and Google Meet at 1:00 today, link in Google Classroom)
"SLIPS" practice. 30-45 minutes
Scales
L-Sits
Inversions
Planks
Stretch
2020 - 04 - 25 - At Home or outside
AMRAP 10
2 Minutes Rest
AMRAP 8
2 Minutes Rest
AMRAP 6
2 Minutes Rest
AMRAP 4
2 Minutes Rest
AMRAP 2
2 Minutes Rest
**Scale by starting at 8 or 6.
5 Burpees
10 Push-ups
15 Air Squats
20 Plank Shoulder Taps
(Courtesy WOD Hunter)
2020 - 04 - 24 - At Home or outside
27-21-15-9 Reps for time of:
Burpees
Kettlebell/Dumbell swing (or odd object ground to overhead)
(adapted from Coach Pat Sherwood)
2020 - 04 - 23 - At Home - Warm Up and WOD via Google Meet at 1:00 pm (link in Classroom)
3:00 AMRAP 1:00 Rest at each station
Burpee Variation - Player's choice
20 Mountain Climbers & 10 Sit-Ups
5 Tempo Air Squats (3 sec lower) & 5 Tempo Push-Ups (3 sec lower)
5 Star Jumps & 10 Plank Lateral Hip Touches
2020 - 04 - 22 - Outside
Choose either:
Active Recovery (15-60 minutes) Walking and/or stretching
OR
Warm up jog/ride to find a hill. Do 3-6 Repeats on the hill. Run up (70-90 RPE). Walk/slow jog down. Easy jog/walk ride home.
2020 - 04 - 21 - At Home
Hero WOD - "Heidi"
Warm Up for a minimum of 10 minutes, and then complete several reps of each movement. Live warm up on Google Meet at 11:00 today (link in classroom).
See below for the WOD.
** Hero WODs can be dangerous if you have not been training regularly. Scale the time of the AMRAP as appropriate (Consider half of this as a target point. Fitness will be achieved and soreness will potentially follow.
2020 - 04 - 20 - Outside
Run/Ride
Warm up 10 mins easy.
3 x 3:00 @ 70-90% RPE (Rate of Perceived Exertion)
Rest (or Active Recovery) 3:00 between efforts.
Warm Down 10 minutes easy (jog/brisk walk)
2020 - 04 - 17 - At Home (and Google meet at 1:00 pm, code is in the classroom)
Warm up with Coach in the Google meet, then:
Tabata:
Push-up
Hollow Rock
Unweighted/Weighted Lungesters
2020 - 04 - 16 - At home (and Google meet at 2:00 pm, code is in the classroom)
AMRAP in 12 (adapted from Street Parking and PK CrossFit)
8 Kettlebell Deadlift (or other object) (towel deadlift 4 seconds each rep)
6 Box Jump Squat
4 Inchworm to push-up
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