Bellhouse Crossfit – CrossFit Stone Cold (Time) For Time: 4,000/3,600 Meter Bike Erg OR 100/80 Cal Echo Bike 2,000/1,800 Meter Row 100 Shuttle Runs (25 ft = 1 shuttle run rep) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes SCORE: Time AGE GROUP 13-15, 55+ : Same as class Mod 1) Same as RX Mod 2) 3,600/3,200 Meter Bike Erg OR 80/60 Cal Echo Bike 1,800/1,200 Meter Row 75 Shuttle Runs Warm Up General Flow 2:00 Easy Bike 2:00 Easy Row 1:00 Easy Shuttle Runs 0:20 Calf Stretch (right) 0:20 Calf Stretch (left) 0:20 Quad Stretch (right) 0:20 Quad Stretch (left) 0:20 Bootstraps 0:20 Knuckle Draggers Accessory Work Gun Show 2 Drop Sets To Failure: A) Max Dumbbell Bench Press (70/50)’s B) Max Dumbbell Bench Press (50/35)’s C) Max Dumbbell Bench Press (35/25)’s * No Rest Between A-B-C * Rest 5 Minutes After CRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more