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) 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 “This Little Piggy”  (Time) 10 Rounds For Time: 12/10 Cal Echo Bike 30 Double Unders 8 Toes to Bar ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 10/8 Cal Bike 30 DU 6 Toes to bar Mod. 2: 8/6 Cal Bike 45 Singles 8 Kipping knee raises Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Bend and Reach Good Mornings Cossack Squats Hollow Hold Sit-Ups Quick Ups After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20 Second Arch Hold, 10 Second Rest ‍Read more

Bellhouse Crossfit – CrossFit “This Little Piggy”  (Time) 10 Rounds For Time: 12/10 Cal Echo Bike 30 Double Unders 8 Toes to Bar ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 10/8 Cal Bike 30 DU 6 Toes to bar Mod. 2: 8/6 Cal Bike 45 Singles 8 Kipping knee raises Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Bend and Reach Good Mornings Cossack Squats Hollow Hold Sit-Ups Quick Ups After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20 Second Arch Hold, 10 Second Rest ‍Read more

Bellhouse Crossfit – CrossFit “This Little Piggy”  (Time) 10 Rounds For Time: 12/10 Cal Echo Bike 30 Double Unders 8 Toes to Bar ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 10/8 Cal Bike 30 DU 6 Toes to bar Mod. 2: 8/6 Cal Bike 45 Singles 8 Kipping knee raises Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Bend and Reach Good Mornings Cossack Squats Hollow Hold Sit-Ups Quick Ups After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20 Second Arch Hold, 10 Second Rest ‍Read more