Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 10  ‍ REPEAT FROM 11/1/24) Overhead Squat (Build to a heavy Set of 10) “One Size Fits All”  (Time) For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter Run ‍ Every Break On The Thrusters: 200 Meter Run ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55)Mod. 1: 75/55 Mod. 2: For Time: 30 Thrusters 400 Meter Run 20 Thrusters 200 Meter Run 10 Thrusters 200 Meter Run Every break on thrusters: 100m Run (55/45) Mod. 3 115/85 Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Bootstraps Reverse Lunges with Overhead Reach Good Mornings Lateral Leg Swings Dynamic Toe Touches High Knees Butt Kicks 200m Run After Party [PART A] 3×10 Suitcase Bulgarian Split Squats (Each Side) ‍ [PART B] 3×1 Minute Backwards Walking Sled Drag...Read more

Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 10  ‍ REPEAT FROM 11/1/24) Overhead Squat (Build to a heavy Set of 10) “One Size Fits All”  (Time) For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter Run ‍ Every Break On The Thrusters: 200 Meter Run ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55)Mod. 1: 75/55 Mod. 2: For Time: 30 Thrusters 400 Meter Run 20 Thrusters 200 Meter Run 10 Thrusters 200 Meter Run Every break on thrusters: 100m Run (55/45) Mod. 3 115/85 Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Bootstraps Reverse Lunges with Overhead Reach Good Mornings Lateral Leg Swings Dynamic Toe Touches High Knees Butt Kicks 200m Run After Party [PART A] 3×10 Suitcase Bulgarian Split Squats (Each Side) ‍ [PART B] 3×1 Minute Backwards Walking Sled Drag...Read more

Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 10  ‍ REPEAT FROM 11/1/24) Overhead Squat (Build to a heavy Set of 10) “One Size Fits All”  (Time) For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter Run ‍ Every Break On The Thrusters: 200 Meter Run ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55)Mod. 1: 75/55 Mod. 2: For Time: 30 Thrusters 400 Meter Run 20 Thrusters 200 Meter Run 10 Thrusters 200 Meter Run Every break on thrusters: 100m Run (55/45) Mod. 3 115/85 Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Bootstraps Reverse Lunges with Overhead Reach Good Mornings Lateral Leg Swings Dynamic Toe Touches High Knees Butt Kicks 200m Run After Party [PART A] 3×10 Suitcase Bulgarian Split Squats (Each Side) ‍ [PART B] 3×1 Minute Backwards Walking Sled Drag...Read more

Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 10  ‍ REPEAT FROM 11/1/24) “One Size Fits All”  (Time) For Time: 30 Thrusters 600 Meter Run 20 Thrusters 400 Meter Run 10 Thrusters 200 Meter Run ‍ Every Break On The Thrusters: 200 Meter Run ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55) Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Bootstraps Reverse Lunges with Overhead Reach Good Mornings Lateral Leg Swings Dynamic Toe Touches High Knees Butt Kicks 200m Run 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 “EuroTrip”  (Time) For Time: 4 Rounds “Work” 80/64 Calorie Row 3 Rounds “Work” 60/48 Calorie Row 2 Rounds “Work” 40/32 Calorie Row 1 Round “Work” 20/16 Calorie Row ‍ [Work]: 30 Double Unders 5 Strict Pull-ups 15 AbMat Sit-ups ‍ Time Cap: 35 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 64/52-50/40-32/26-16/13 Calorie Work: 20 DU 3 Strict pull ups 15 Sit ups Mod. 2: 48/36-36/27-24/18-12/9 Calories Work: 45 Singles 5 Difficult Ring Rows 12 Sit ups Mod. 3: Work: 30 Crossovers 5 Strict pull-ups 15 V-ups Warm Up General Flow 0:20-0:30 Each Jump Rope (Single Unders) Arm Circles Samson Stretch Spiderman Lunges Jump Rope (Backwards) Air Squats Hollow Hold Glute Bridges Hip Circles Inchworms Jump Rope (Double Unders) Shoulder Taps (in Plank Position) Sit-up Prep: 15 Slow Sit-ups Quick Feet Drill After Party 5 Super Sets 50-40-30-20-10 Medicine Ball Twists 50-40-30-20-10...Read more