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

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  3 Back Squats   ‍ * Same Weight Across * Aim For ~82%) “Game Over”  (Time) For Time: 1,000/900 Meter Row ‍ Directly Into…. ‍ 100 Wallballs (20/14) 50 Burpees Over Rower ‍ * Partition Part 2 However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)Mod. 1: 80 Wall Balls (20/14) 45 Burpee over Rower Mod. 2: 850/750m Row 80 Wall Balls (14/10) 40 Burpee over Rower Mod. 3: Unpartitioned Warm Up General Flow 0:20 Each or Written Time Light EffortRow Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Moderate Effort Row Bend and Reach Good Mornings Cossack Squats Quick Ups Hard Effort Row Mountain Climbers Inchworms After Party Bulletproof Shoulders [PART A] 3×10 Kneeling 1-Arm DB Press (10/side) ‍ [PART B] 3×10 Front Plate Raises ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  3 Back Squats   ‍ * Same Weight Across * Aim For ~82%) “Game Over”  (Time) For Time: 1,000/900 Meter Row ‍ Directly Into…. ‍ 100 Wallballs (20/14) 50 Burpees Over Rower ‍ * Partition Part 2 However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)Mod. 1: 80 Wall Balls (20/14) 45 Burpee over Rower Mod. 2: 850/750m Row 80 Wall Balls (14/10) 40 Burpee over Rower Mod. 3: Unpartitioned Warm Up General Flow 0:20 Each or Written Time Light EffortRow Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Moderate Effort Row Bend and Reach Good Mornings Cossack Squats Quick Ups Hard Effort Row Mountain Climbers Inchworms After Party Bulletproof Shoulders [PART A] 3×10 Kneeling 1-Arm DB Press (10/side) ‍ [PART B] 3×10 Front Plate Raises ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  3 Back Squats   ‍ * Same Weight Across * Aim For ~82%) “Game Over”  (Time) For Time: 1,000/900 Meter Row ‍ Directly Into…. ‍ 100 Wallballs (20/14) 50 Burpees Over Rower ‍ * Partition Part 2 However ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10)Mod. 1: 80 Wall Balls (20/14) 45 Burpee over Rower Mod. 2: 850/750m Row 80 Wall Balls (14/10) 40 Burpee over Rower Mod. 3: Unpartitioned Warm Up General Flow 0:20 Each or Written Time Light EffortRow Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Moderate Effort Row Bend and Reach Good Mornings Cossack Squats Quick Ups Hard Effort Row Mountain Climbers Inchworms After Party Bulletproof Shoulders [PART A] 3×10 Kneeling 1-Arm DB Press (10/side) ‍ [PART B] 3×10 Front Plate Raises ‍ Rest 2 Minutes Between All SetsRead more