Bellhouse Crossfit – CrossFit Anything but a Water Bottle! (Time) Teams of 2: “you go I go” style Buy in – 800m farmers carry Then 4 rounds: – 40 DB goblet step back lunges – 40 DB bent over rows – 40 DB bench press – 40 DB curls Then Buy out – 800m farmers carry DB weights: 50/35 – RX 35/25 – Mod 1 25/15 – Mod 2Read more

Bellhouse Crossfit – CrossFit “Red Light, Green Light” (Time) [TEAMS OF 3] For Time: 150/120 Calorie Bike Erg 30 Power Snatches (115/85) ‍ Into… 150/120 Calorie Bike Erg 60 Power Snatches (95/65) ‍ Into… ‍ 150/120 Calorie Bike Erg 90 Power Snatches (75/55) ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | (95/65), (75/55), (65/45) Warm Up General Flow 0:20-0:30 Each Bike (2 minutes) Arm Circles (Small to Large) Scorpions Inchworms to Push-up Cossack Squats Lateral Lunges Dynamic Toe Touches Reverse Lunges with Reach Quick Feet Drill High Knees After Party Zone 2 9 Minute Window x 5 Rounds: 1,000 Meter Row Bike Erg Time Remaining ‍ * Performed at RPE 2-3 ‍Read more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  3 Front Squats   ‍ * Same Weight Across  * Aim For 82% 1RM) “Get Over Here” (Time) For Time: 45 Burpee Box Jumps (30″/24″) 90 Wallballs (20/14) ‍ * Partition However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)(9′)Mod. 1: (24/20) Mod. 2: 40 Burpee Box Jumps (20/16) 80 Wallballs (14/10) Warm Up General Flow 0:20 each Bottom of Squat Hold Pigeon (right) Pigeon (left) Quick Ups Spiderman Alternating Box Step Ups Body Weight Good Mornings Glute Bridge Step Back, Step Up Burpees Squat Jumps Cossack Squats Burpees Box Jumps After Party Bulletproof Shoulders 3 Supersets: 20 Banded Front Raises 20 Banded Pull Aparts ‍ Rest 1 Minutes Between SupersetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  3 Front Squats   ‍ * Same Weight Across  * Aim For 82% 1RM) “Get Over Here” (Time) For Time: 45 Burpee Box Jumps (30″/24″) 90 Wallballs (20/14) ‍ * Partition However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)(9′)Mod. 1: (24/20) Mod. 2: 40 Burpee Box Jumps (20/16) 80 Wallballs (14/10) Warm Up General Flow 0:20 each Bottom of Squat Hold Pigeon (right) Pigeon (left) Quick Ups Spiderman Alternating Box Step Ups Body Weight Good Mornings Glute Bridge Step Back, Step Up Burpees Squat Jumps Cossack Squats Burpees Box Jumps After Party Bulletproof Shoulders 3 Supersets: 20 Banded Front Raises 20 Banded Pull Aparts ‍ Rest 1 Minutes Between SupersetsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  3 Front Squats   ‍ * Same Weight Across  * Aim For 82% 1RM) “Get Over Here” (Time) For Time: 45 Burpee Box Jumps (30″/24″) 90 Wallballs (20/14) ‍ * Partition However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)(9′)Mod. 1: (24/20) Mod. 2: 40 Burpee Box Jumps (20/16) 80 Wallballs (14/10) Warm Up General Flow 0:20 each Bottom of Squat Hold Pigeon (right) Pigeon (left) Quick Ups Spiderman Alternating Box Step Ups Body Weight Good Mornings Glute Bridge Step Back, Step Up Burpees Squat Jumps Cossack Squats Burpees Box Jumps After Party Bulletproof Shoulders 3 Supersets: 20 Banded Front Raises 20 Banded Pull Aparts ‍ Rest 1 Minutes Between SupersetsRead more