Bellhouse Crossfit – CrossFit Quadruplet (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: 27/21 Calorie Row 15 Box Jumps (24″/20″) 12 Alternating Dumbbell Hang Squat Cleans Dumbbell: (70/50) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off SCORE : Rounds + reps AGE GROUP (50/35) Mod 1) (50/35) Mod 2) 20/16 cal row (35/25) Warm Up General Flow 2:00 Row 1:00 Box Step Ups 1:00 Alternating Worlds Greatest Stretch 0:30 Bodyweight Goodmornings 0:30 Air Squats Accessory Work Durability For Quality: 100 Back Rack Plate Step-ups, 8″ (Bodyweight) 100 Sandbag Hold March Steps, (100/70) 100 Double Dumbbell Shrugs (50/35)s * Partition However You’d LikeRead more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (3 Sets: 2 Weighted Strict Pull-ups * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Mount St. Helens (Time) For Time: 36 Pull-ups OR 24 chest to bar 63 Kettlebell Swings (24kg / 16kg) 1,200 Meter Run Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (35/25) Mod 1) 24 Pull Ups 63 KBS (16kg / 12kg) 1200m run Mod 2) 36 Jumping Pull Ups or Ring Rows 63 Russian KB Swings ( 16kg / 12kg) 800m run Mod 3) 18 Bar Muscle Ups 63 KBS (24kg / 16kg) 1200m run Warm Up General Flow 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Band Pull Aparts 0:30 Overhead Band Pull Aparts 0:30 Spiderman Stretch 0:30 Scorpions 0:30 Banded Goodmornings 0:30 Calf raises 0:30 Pogo Hops Accessory Work Gun Show 3 Supersets: 10 Barbell Bent Over Rows 10...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 2 Back Squats – Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) * Build In Weight To Technical Failure * Aim for ~83-90% of 1RM * Rest 2-3 Minutes Between Sets) Stud Finder (Time) 5 Rounds For Time: 9 Front Squats 50 Meter Farmers Carry 9 Push Press 50 Meter Farmers Carry Barbell: (135/95) Dumbbells: (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (95/65), (35/25)’s Mod 1) (95/65) (35s/25s) Mod 2) (75/55) (25s/15s) Mod 3) 5 Rounds For Time: 9 Front Squats 30′ Handstand Walk 9 Push Press 30′ Handstand Walk Barbell: (135/95) Warm Up General Flow 2:00 Bike 0:30 Bottom Squat Hold 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Bootstraps 0:30 Glute Bridges 0:30 Slow Air Squats Accessory Work VO2 Max (Rowing) For Time: 250/200 Calorie Row Performed As: 60 Seconds Work 30 Seconds Rest...Read more

Bellhouse Crossfit – CrossFit CrossFit : 8:30 AM Metcon (Time) Teams of 3: 2 Rounds of: 100/75 Cal Echo Bike OR 120/90 Cal Row 75 Synchro DB Hang Clean and Jerks 50 Synchro DB Lunges 25 Synchro Burpees DB: (50/35) Machines : 1 works, 2 rest Hang Clean and Jerks and Lunges : 2 work, 1 rests Burpees : ALL partners synchro *30 min time cap Mod 1) (35/25) Mod 2) (25/15) 75/60 echo bike cals OR 90/72 row calsRead more

Bellhouse Crossfit – CrossFit CrossFit : 8:30 AM Metcon (Time) Teams of 3: 2 Rounds of: 100/75 Cal Echo Bike OR 120/90 Cal Row 75 Synchro DB Hang Clean and Jerks 50 Synchro DB Lunges 25 Synchro Burpees DB: (50/35) Machines : 1 works, 2 rest Hang Clean and Jerks and Lunges : 2 work, 1 rests Burpees : ALL partners synchro *30 min time cap Mod 1) (35/25) Mod 2) (25/15) 75/60 echo bike cals OR 90/72 row calsRead more