Bellhouse Crossfit – CrossFit “This Little Piggy”  (Time) 10 Rounds For Time: 500/450 Meter Bike Erg 30 Double Unders 8 Toes to Bar ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | Same as class 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 Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more