Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  2 Back Squats  ‍ * Same Weight Across  * Aim For ~86%) “Nerds Rope”  (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3…Devil Cleans (50/35)’s 30 Double Unders AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)s Mod. 2: (25/15)s 45 Singles Warm up General Flow 0:20 Each Jump Rope (Easy Pace Singles) Arm Circles Scorpions Samson Stretch Spiderman Lunges Air Squats Bootstraps Jump Rope (Fast Singles) Inchworms Lateral Lunges Good Mornings High Knees Leg Swings (Front and Side) Jump Rope (Double Unders) After Party Lethal Legs [PART A] 3×8 Deep KOT Lunge (Each Side) ‍ Rest 1 Minute Between Sets ‍ [PART B] 3 Minutes Backwards Walking Sled DragRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  2 Back Squats  ‍ * Same Weight Across  * Aim For ~86%) “Nerds Rope”  (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3…Devil Cleans (50/35)’s 30 Double Unders AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)s Mod. 2: (25/15)s 45 Singles Warm up General Flow 0:20 Each Jump Rope (Easy Pace Singles) Arm Circles Scorpions Samson Stretch Spiderman Lunges Air Squats Bootstraps Jump Rope (Fast Singles) Inchworms Lateral Lunges Good Mornings High Knees Leg Swings (Front and Side) Jump Rope (Double Unders) After Party Lethal Legs [PART A] 3×8 Deep KOT Lunge (Each Side) ‍ Rest 1 Minute Between Sets ‍ [PART B] 3 Minutes Backwards Walking Sled DragRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  2 Back Squats  ‍ * Same Weight Across  * Aim For ~86%) “Nerds Rope”  (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3…Devil Cleans (50/35)’s 30 Double Unders AGE GROUP 13-15 & 55+ | (35/20) Warm up General Flow 0:20 Each Jump Rope (Easy Pace Singles) Arm Circles Scorpions Samson Stretch Spiderman Lunges Air Squats Bootstraps Jump Rope (Fast Singles) Inchworms Lateral Lunges Good Mornings High Knees Leg Swings (Front and Side) Jump Rope (Double Unders) After Party Lethal Legs [PART A] 3×8 Deep KOT Lunge (Each Side) ‍ Rest 1 Minute Between Sets ‍ [PART B] 3 Minutes Backwards Walking Sled DragRead more

Bellhouse Crossfit – CrossFit “Snap, Crackle, Pop!” (Time) 3 Rounds For Time: 15-12-9 Rope Climbs (15′) 400 Meter Team Run 60 Dumbbell Snatches (70/50) 400 Meter Team Run ‍ Time Cap: 35 Minutes ‍[TEAMS OF 3] * Run together, split inside reps as you’d like * First athlete back can start on inside work‍ AGE GROUP 13-15 & 55+ | (50/35) Warm Up General Flow 0:20 Each 200m Run Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Good Mornings Bend and Reach Hollow Hold Quick Ups High Knees Butt KicksRead more

Bellhouse Crossfit – CrossFit “Snap, Crackle, Pop!” (Time) 3 Rounds For Time: 15-12-9 Rope Climbs (15′) 400 Meter Team Run 60 Dumbbell Snatches (70/50) 400 Meter Team Run ‍ Time Cap: 35 Minutes ‍[TEAMS OF 3] * Run together, split inside reps as you’d like * First athlete back can start on inside work‍ AGE GROUP 13-15 & 55+ | (50/35) Warm Up General Flow 0:20 Each 200m Run Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Good Mornings Bend and Reach Hollow Hold Quick Ups High Knees Butt KicksRead more