Bellhouse Crossfit – CrossFit “Boat Shoes” (Time) For Time: 1,500/1,350 Meter Row 1,200 Meter Run ‍ Rest 3 Minutes ‍ 1,000/900 Meter Row 800 Meter Run ‍ Rest 3 Minutes ‍ 500/450 Meter Row 400 Meter Run ‍ Time Cap: 35 Minutes ‍ REPEAT FROM 1/16/24 AGE GROUP 13-15 & 55+ | Same as class Warm Up General flow 0:30 calf stretch (right) 0:30 calf stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 samson (right) 0:30 samson (left) Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party “Honeymoon” For Quality: 400 Meter Zercher Carry (1/2 Bodyweight)Read more

Bellhouse Crossfit – CrossFit Push Jerk (3 sets of 3 reps @80% 1rpm) 6min to build to 80% 1 set of 3 every 2min “Back to Back”  (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Push Press 4 Burpee Pull-ups 8 Dumbbell Step Back Lunges 4 Burpee Pull-ups ‍ Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25)s Mod. 2: (25/15)s Burpee Ring rows or Jumping pull ups Mod. 3: HSPU instead of Push press WARM UP General Flow 0:20 each Arm Circles Air Squats Lunges (Bodyweight) Push-Ups Double Dumbbell Deadlifts (Light Weight) Double Dumbbell Strict Press (Light Weight) Single Dumbbell Front Rack Reverse Lunges (Light Weight) Inchworms Mountain Climbers Leg Swings (Front and Side) Double Dumbbell Hang Cleans (Light Weight) Double Dumbbell Push Press (Light Weight) Double Dumbbell Front Rack Reverse Lunges (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Suitcase Bulgarian Split...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3 sets of 3 reps @80% 1rpm) 6min to build to 80% 1 set of 3 every 2min “Back to Back”  (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Push Press 4 Burpee Pull-ups 8 Dumbbell Step Back Lunges 4 Burpee Pull-ups ‍ Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25)s Mod. 2: (25/15)s Burpee Ring rows or Jumping pull ups Mod. 3: HSPU instead of Push press WARM UP General Flow 0:20 each Arm Circles Air Squats Lunges (Bodyweight) Push-Ups Double Dumbbell Deadlifts (Light Weight) Double Dumbbell Strict Press (Light Weight) Single Dumbbell Front Rack Reverse Lunges (Light Weight) Inchworms Mountain Climbers Leg Swings (Front and Side) Double Dumbbell Hang Cleans (Light Weight) Double Dumbbell Push Press (Light Weight) Double Dumbbell Front Rack Reverse Lunges (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Suitcase Bulgarian Split...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3 sets of 3 reps @80% 1rpm) 6min to build to 80% 1 set of 3 every 2min “Back to Back”  (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Push Press 4 Burpee Pull-ups 8 Dumbbell Step Back Lunges 4 Burpee Pull-ups ‍ Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25)s Mod. 2: (25/15)s Burpee Ring rows or Jumping pull ups Mod. 3: HSPU instead of Push press WARM UP General Flow 0:20 each Arm Circles Air Squats Lunges (Bodyweight) Push-Ups Double Dumbbell Deadlifts (Light Weight) Double Dumbbell Strict Press (Light Weight) Single Dumbbell Front Rack Reverse Lunges (Light Weight) Inchworms Mountain Climbers Leg Swings (Front and Side) Double Dumbbell Hang Cleans (Light Weight) Double Dumbbell Push Press (Light Weight) Double Dumbbell Front Rack Reverse Lunges (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Suitcase Bulgarian Split...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3 sets of 3 reps @80% 1rpm) 6min to build to 80% 1 set of 3 every 2min “Back to Back”  (AMRAP – Rounds and Reps) AMRAP 12: 8 Dumbbell Push Press 4 Burpee Pull-ups 8 Dumbbell Step Back Lunges 4 Burpee Pull-ups ‍ Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25)s Mod. 2: (25/15)s Burpee Ring rows or Jumping pull ups Mod. 3: HSPU instead of Push press WARM UP General Flow 0:20 each Arm Circles Air Squats Lunges (Bodyweight) Push-Ups Double Dumbbell Deadlifts (Light Weight) Double Dumbbell Strict Press (Light Weight) Single Dumbbell Front Rack Reverse Lunges (Light Weight) Inchworms Mountain Climbers Leg Swings (Front and Side) Double Dumbbell Hang Cleans (Light Weight) Double Dumbbell Push Press (Light Weight) Double Dumbbell Front Rack Reverse Lunges (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Suitcase Bulgarian Split...Read more