Bellhouse Crossfit – CrossFit Strict Weighted Chin up (Weighted Strict Pull-up 3 Sets:  5 Weighted Strict Pull-ups  ‍ * Build In Weight To Technical Failure ) “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 class 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 200 Meter Bear Hug Double Plate Carry 100 Meter Plate Pinch Carry ‍ Plates: 2 x (45/35)’sRead more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Dalai Lama “If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace.” ‍ A positive mindset can protect your peace, even in difficult or hostile situations. Back Squat (3 Sets:  5 Back Squats – Rest 20 Seconds –  3 Dumbbell Squat Jumps (Very Light) ‍ * Build In Weight To Technical Failure  *Aim for ~75-80% of 1RM  *Rest 2-3 Minutes Between Sets ‍) “Macho Man V2” (Weight) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks ‍ AGE GROUP 13-15 & 55+ | Same as Class SCORE: Lowest weight used Warm Up General Flow 3:00 Bike Erg 0:30 Bottom of Air Squat Hold 10 Air Squats 10 Lateral Lunges 10 Barbell Goodmornings 0:30 Empty Barbell Bottom of Back Squat Hold Barbell warm up After Party Lactate Threshold [At RPE 5-6]:...Read more