Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Bike Erg ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10  ‍ REPEAT FROM 10/28/24) 2k Row (Time) Max Effort 2k RowFor Time: 2,000 Meter Row ‍ REPEAT FROM 11/20/23 ‍ AGE GROUP 13-15 & 55+ | Same as class Warm Up Line drill warm up 25’ each Quad pulls Knuckle draggers Standing figure 4 Lunge with reach Knee pulls with calf raise Side lunges Inch worms Gate openers Gate closers After Party Posterior Pump [PART A] 3 Sets: 10 Barbell Good Mornings ‍ Rest 1 Minute Between Sets ‍ [PART B] 2 Minutes Of 25′ Monster Walk (25′ Each Way)Read more