The CrossFit Bezel Workout of the Day (WOD) is the 1 hour CrossFit class designed specifically for our members. It combines various movements & exercises with the goal of physically preparing them for whatever challenges life brings their way & the personal goals they are working to achieve.

Looking for the WOD ?

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If you are looking for the workout of the day, then look for the little blue circle

on the lower right hand corner of the screen and click on that.

 

WOD 5/2/16

Warm Up

3 Rounds
1 min jump
30 sec roll
30 sec crawl
-------------------
Hip Circle
Walk - F/B/S
10 squats
------------------
10 deadlifts - barbell
10 deadlifts - barbell +10 or 20

A

Sumo Deadlift

15 min to find a heavy 3 rep

B

AMRAP 11
5 Hang Power Cleans
5 Thrusters
5 Burpees

85% pace, stay moving

1 round = 15

(115, 75)
(95, 65)
(75, 55)
(65, 35)

WOD 4/30/16

A.

Pick a Partner

 

1,600m run

-----------------

3 Rounds

60 Wall balls

30 Burpees

20 T2B

-----------------

1,600m run

 

** Runs done together - 50/30

** 1 work / 1 rest

** Split Evenly

** 35 min cap

 

 

WOD 4/29/16

Make sure your mental game is on point. You will see something you like but won't actually like it that much. And you will see something that will make you want to run. 

WOD 4/27/16

A

EMOM 12

Min 1 - 5 ring dips 

Min 2 - 5 weighted pull-ups 

Min 3 - 100ft OH carry
B

AFAP

100 DUs

50 KBS

25 S2 OH
*

135/95

115/75

95/65

75/55

WOD 4/26/16

 

A

KB Single leg DLs: 3 x 8. (1 KB held in front)
B

1 Arm DB Rows: 3 x 8. (split stance)
C

Russian Twists: 3 x 20. 

"AMRAP 18"

10 Hang Power Cleans (95, 65)

10 Over the Bar Burpees 

10 Ball Slams 

200m run
75% constant pace. Should not have to take long breaks. Cleans should be able to be done in sets of 5 minimum. 

WOD 4/25/16

It's Monday. Time to do some thrusting. 

WOD 4/20/16

A. 

EMOM 12

Min 1 - 30 sec HS hold

Min 2 - 30 sec hollow hold 

Min 3 - 30 sec max DU

Min 4 - 30 sec KBS
B. 

4 rounds 

400m run

12 hang power cleans 

12 cone jumps 

12 T2B

WOD 4/19/16

Warm Up

Partner 100m

each does 6

-----------------

Burgener

A.

Sumo Deadlift

15 min to find heavy 3 reps

B.

AMRAP 4

3 clean and jerks **

6 burpees

9 air squats

-- 1 min rest --

AMRAP 4

3 V-pushups

6 pullups

9 jump squats

 

**

135/95

115/75

95/65

65/35

 

 

WOD 4/18/16

Come prepared to be uncomfortable. 

If you need special shoes for anything bring them. Be ready for anything. 

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