Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets:   5 Back Squats  ‍ * Same Weight Across * Aim ~78% ‍) “Nacho Libre”  (AMRAP – Rounds and Reps) AMRAP 9: 6 Front Squats 6 Push Jerks ‍ [Every Break]: 30 Double Unders ‍ Barbell: (115/85) AGE GROUP 13-15 & 55+ | (95/65)Mod. 1: (95/65) Mod. 2: (75/55) 45 singles every break Warm Up General Flow 0:20-0:30 Each Jump Rope (Single Unders) Samson Stretch Scorpions Bootstraps Jump Rope (Double Under Practice) Good Mornings Arm Circles Spiderman Lunges Jump Rope (Double Unders or Workout Movement) Air Squats Lateral Leg Swings Shoulder Taps (in Plank Position) After Party [PART A] 3×10 Suitcase Bulgarian Split Squats (Each Side) ‍ [PART B] 3×1 Minute Backwards Walking Sled Drag ‍ Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets:   5 Back Squats  ‍ * Same Weight Across * Aim ~78% ‍) “Nacho Libre”  (AMRAP – Rounds and Reps) AMRAP 9: 6 Front Squats 6 Push Jerks ‍ [Every Break]: 30 Double Unders ‍ Barbell: (115/85) AGE GROUP 13-15 & 55+ | (95/65) Warm Up General Flow 0:20-0:30 Each Jump Rope (Single Unders) Samson Stretch Scorpions Bootstraps Jump Rope (Double Under Practice) Good Mornings Arm Circles Spiderman Lunges Jump Rope (Double Unders or Workout Movement) Air Squats Lateral Leg Swings Shoulder Taps (in Plank Position) After Party [PART A] 3×10 Suitcase Bulgarian Split Squats (Each Side) ‍ [PART B] 3×1 Minute Backwards Walking Sled Drag ‍ Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Down-And-Outer”  (Time) 3 Rounds For Time: 60/50 Calorie Echo Bike 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry (50/35)’s ‍ Time Cap: 32 Minutes AGE GROUP 13-15 & 55+ |(35/20)’sMod. 1: 50/40 Cal Echo Bike Mod. 2: 40/32 Cal Bike 35 Sit ups 20 Push ups to abmat or Box 100m Carry (35/25)s Mod. 3: 30 GHD in sub for sit ups Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Cat-Cow Stretch World’s Greatest Stretch Air Squats Glute Bridges Spiderman Lunges Lateral Lunges Jump Rope (Single Unders) Seal Jacks DB Deadlift (Light Load) DB Shoulder Shrugs (Light Load) Farmers Carry (Light Load) After Party [PART A] 3×10 Double Dumbbell Bent Over Row ‍ [PART B] 3×20 Elevated Tricep Push-ups ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit “Down-And-Outer”  (Time) 3 Rounds For Time: 60/50 Calorie Echo Bike 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry (50/35)’s ‍ Time Cap: 32 Minutes AGE GROUP 13-15 & 55+ |(35/20)’sMod. 1: 50/40 Cal Echo Bike Mod. 2: 40/32 Cal Bike 35 Sit ups 20 Push ups to abmat or Box 100m Carry (35/25)s Mod. 3: 30 GHD in sub for sit ups Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Cat-Cow Stretch World’s Greatest Stretch Air Squats Glute Bridges Spiderman Lunges Lateral Lunges Jump Rope (Single Unders) Seal Jacks DB Deadlift (Light Load) DB Shoulder Shrugs (Light Load) Farmers Carry (Light Load) After Party [PART A] 3×10 Double Dumbbell Bent Over Row ‍ [PART B] 3×20 Elevated Tricep Push-ups ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit “Down-And-Outer”  (Time) 3 Rounds For Time: 60/50 Calorie Echo Bike 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry (50/35)’s ‍ Time Cap: 32 Minutes AGE GROUP 13-15 & 55+ |(35/20)’sMod. 1: 50/40 Cal Echo Bike Mod. 2: 40/32 Cal Bike 35 Sit ups 20 Push ups to abmat or Box 100m Carry (35/25)s Mod. 3: 30 GHD in sub for sit ups Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Cat-Cow Stretch World’s Greatest Stretch Air Squats Glute Bridges Spiderman Lunges Lateral Lunges Jump Rope (Single Unders) Seal Jacks DB Deadlift (Light Load) DB Shoulder Shrugs (Light Load) Farmers Carry (Light Load) After Party [PART A] 3×10 Double Dumbbell Bent Over Row ‍ [PART B] 3×20 Elevated Tricep Push-ups ‍ Rest 2 Minutes Between All SetsRead more