Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′ Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B] 4 Sets For Quality: 50′ Mixed Dumbbell Overhead/Rack Carry (R/L) 50′ Mixed Dumbbell Overhead/Rack Carry (L/R) ‍ * Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Strict Weighted Chin up (Weighted Strict Pull-up 3 Sets:  5 Weighted Strict Pull-ups  ‍ * Build In Weight To Technical Failure ) If not pull up we will see how far we can bing up our feet on a ring row or how little bands we can use for banded pull ups. “Regional Manager” (Time) 10 Rounds For Time: 200 Meter Run 1 Rope Climb (15′) ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 8 rounds Mod. 2: 7 rounds 200m Run 10 ring rows Mod. 3: Legless rope climbs Warm Up General Flow 0:30 Banded Lat Stretch (Right) 0:30 Banded Lat Stretch (Left) 0:30 Calf Stretch (Right) 0:30 Calf Stretch (Left) 0:20 Pogo Hops 0:20 Inchworms 0:20 Lunge with Reach 0:20 Ring Rows 0:20 Knuckle Draggers 0:20 Push-Ups After Party Durability For Quality: 100 Meter Plate Pinch Carry...Read more

Bellhouse Crossfit – CrossFit Strict Weighted Chin up (Weighted Strict Pull-up 3 Sets:  5 Weighted Strict Pull-ups  ‍ * Build In Weight To Technical Failure ) If not pull up we will see how far we can bing up our feet on a ring row or how little bands we can use for banded pull ups. “Regional Manager” (Time) 10 Rounds For Time: 200 Meter Run 1 Rope Climb (15′) ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 8 rounds Mod. 2: 7 rounds 200m Run 10 ring rows Mod. 3: Legless rope climbs Warm Up General Flow 0:30 Banded Lat Stretch (Right) 0:30 Banded Lat Stretch (Left) 0:30 Calf Stretch (Right) 0:30 Calf Stretch (Left) 0:20 Pogo Hops 0:20 Inchworms 0:20 Lunge with Reach 0:20 Ring Rows 0:20 Knuckle Draggers 0:20 Push-Ups After Party Durability For Quality: 100 Meter Plate Pinch Carry...Read more

Bellhouse Crossfit – CrossFit Strict Weighted Chin up (Weighted Strict Pull-up 3 Sets:  5 Weighted Strict Pull-ups  ‍ * Build In Weight To Technical Failure ) If not pull up we will see how far we can bing up our feet on a ring row or how little bands we can use for banded pull ups. “Regional Manager” (Time) 10 Rounds For Time: 200 Meter Run 1 Rope Climb (15′) ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 8 rounds Mod. 2: 7 rounds 200m Run 10 ring rows Mod. 3: Legless rope climbs Warm Up General Flow 0:30 Banded Lat Stretch (Right) 0:30 Banded Lat Stretch (Left) 0:30 Calf Stretch (Right) 0:30 Calf Stretch (Left) 0:20 Pogo Hops 0:20 Inchworms 0:20 Lunge with Reach 0:20 Ring Rows 0:20 Knuckle Draggers 0:20 Push-Ups After Party Durability For Quality: 100 Meter Plate Pinch Carry...Read more

Bellhouse Crossfit – CrossFit Strict Weighted Chin up (Weighted Strict Pull-up 3 Sets:  5 Weighted Strict Pull-ups  ‍ * Build In Weight To Technical Failure ) If not pull up we will see how far we can bing up our feet on a ring row or how little bands we can use for banded pull ups. “Regional Manager” (Time) 10 Rounds For Time: 200 Meter Run 1 Rope Climb (15′) ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 8 rounds Mod. 2: 7 rounds 200m Run 10 ring rows Mod. 3: Legless rope climbs Warm Up General Flow 0:30 Banded Lat Stretch (Right) 0:30 Banded Lat Stretch (Left) 0:30 Calf Stretch (Right) 0:30 Calf Stretch (Left) 0:20 Pogo Hops 0:20 Inchworms 0:20 Lunge with Reach 0:20 Ring Rows 0:20 Knuckle Draggers 0:20 Push-Ups After Party Durability For Quality: 100 Meter Plate Pinch Carry...Read more