Bellhouse Crossfit – CrossFit Push Jerk (3×2) Heavier than last week about 86% “Boop”  (AMRAP – Rounds and Reps) AMRAP 18: 18 Toes to Bar 18 Push Press (115/85) ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes Score| Total Rounds+Reps of T2B & Push Press AGE GROUP 13-15 & 55+ | (95/65)Mod. 1: 12 Toes to Bar 18 Push press (95/65) Mod. 2: 18 Kipping knee Raise/Toes to space/alt. V ups 18 Push press (75/55) Mod. 3: 18TTB 9 Push press (165/115) Warm Up General Flow 0:20 Each or Written Distance 200m Run Arm Circles (Small to Large) Scorpions Samson Stretch (right) Samson Stretch (left) Knuckle Draggers Air Squats Inchworms + Spiderman Plank to Downward Dog Shoulder Taps (in Plank Position) Lateral Lunges High Knees Butt Kicks After Party Bulletproof Shoulders [PART A] 3×10 Lu Raises ‍ [PART B] 3×10 Dumbbell Reverse Flyes ‍...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3×2) Heavier than last week about 86% “Boop”  (AMRAP – Rounds and Reps) AMRAP 18: 18 Toes to Bar 18 Push Press (115/85) ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes Score| Total Rounds+Reps of T2B & Push Press AGE GROUP 13-15 & 55+ | (95/65)Mod. 1: 12 Toes to Bar 18 Push press (95/65) Mod. 2: 18 Kipping knee Raise/Toes to space/alt. V ups 18 Push press (75/55) Mod. 3: 18TTB 9 Push press (165/115) Warm Up General Flow 0:20 Each or Written Distance 200m Run Arm Circles (Small to Large) Scorpions Samson Stretch (right) Samson Stretch (left) Knuckle Draggers Air Squats Inchworms + Spiderman Plank to Downward Dog Shoulder Taps (in Plank Position) Lateral Lunges High Knees Butt Kicks After Party Bulletproof Shoulders [PART A] 3×10 Lu Raises ‍ [PART B] 3×10 Dumbbell Reverse Flyes ‍...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3×2) Heavier than last week about 86% “Boop”  (AMRAP – Rounds and Reps) AMRAP 18: 18 Toes to Bar 18 Push Press (115/85) ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes Score| Total Rounds+Reps of T2B & Push Press AGE GROUP 13-15 & 55+ | (95/65)Mod. 1: 12 Toes to Bar 18 Push press (95/65) Mod. 2: 18 Kipping knee Raise/Toes to space/alt. V ups 18 Push press (75/55) Mod. 3: 18TTB 9 Push press (165/115) Warm Up General Flow 0:20 Each or Written Distance 200m Run Arm Circles (Small to Large) Scorpions Samson Stretch (right) Samson Stretch (left) Knuckle Draggers Air Squats Inchworms + Spiderman Plank to Downward Dog Shoulder Taps (in Plank Position) Lateral Lunges High Knees Butt Kicks After Party Bulletproof Shoulders [PART A] 3×10 Lu Raises ‍ [PART B] 3×10 Dumbbell Reverse Flyes ‍...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press  3 Sets:  2 Strict Press  ‍ * Same Weight Across  * Aim For ~86%) “Boop”  (AMRAP – Rounds and Reps) AMRAP 18: 18 Toes to Bar 18 Push Press (115/85) ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes Score| Total Rounds+Reps of T2B & Push Press AGE GROUP 13-15 & 55+ | (95/65) Warm Up General Flow 0:20 Each or Written Distance 200m Run Arm Circles (Small to Large) Scorpions Samson Stretch (right) Samson Stretch (left) Knuckle Draggers Air Squats Inchworms + Spiderman Plank to Downward Dog Shoulder Taps (in Plank Position) Lateral Lunges High Knees Butt Kicks After Party Bulletproof Shoulders [PART A] 3×10 Lu Raises ‍ [PART B] 3×10 Dumbbell Reverse Flyes ‍ Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  2 Back Squats  ‍ * Same Weight Across  * Aim For ~86%) “Nerds Rope”  (AMRAP – Rounds and Reps) AMRAP 10: 1-2-3…Devil Cleans (50/35)’s 30 Double Unders AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)s Mod. 2: (25/15)s 45 Singles Warm up General Flow 0:20 Each Jump Rope (Easy Pace Singles) Arm Circles Scorpions Samson Stretch Spiderman Lunges Air Squats Bootstraps Jump Rope (Fast Singles) Inchworms Lateral Lunges Good Mornings High Knees Leg Swings (Front and Side) Jump Rope (Double Unders) After Party Lethal Legs [PART A] 3×8 Deep KOT Lunge (Each Side) ‍ Rest 1 Minute Between Sets ‍ [PART B] 3 Minutes Backwards Walking Sled DragRead more