Bellhouse Crossfit – CrossFit Overhead Squat Build to a heavy set of 10 OHS. If you choose you can instead build to a heavy set of 10 Front squats “Square Root”  (AMRAP – Rounds and Reps) AMRAP 12: 12 Dumbbell Box Step-ups (20″) 8 Single Arm Devil’s Press (50/35) ‍ On the 0-4-8: 500/450 Meter Row ‍Score: Total Round and Reps of DB movements * Performed With Single Dumbbell‍ AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) Mod. 2: (25/15) 400/350m Row Mod. 3: 12 Double Dumbbell Box Step-ups (20″”) 6 Devil Press Dumbbells: 50/35’s Held At The Side Warm Up General Flow 0:20-0:30 Each Row (1 minute) Kang Squats Cossack Squats Inchworms Samson Stretch Lateral Leg Swings Plank Shoulder Taps Box Step-Overs Dynamic Toe Touches Quick Feet (Forward and back over a line) Row (1 minute) After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART...Read more

Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 10 ) “Square Root”  (AMRAP – Rounds and Reps) AMRAP 12: 12 Dumbbell Box Step-ups (20″) 8 Single Arm Devil’s Press (50/35) ‍ On the 0-4-8: 500/450 Meter Row ‍Score: Total Round and Reps of DB movements * Performed With Single Dumbbell‍ AGE GROUP 13-15 & 55+ | (35/20) Warm Up General Flow 0:20-0:30 Each Row (1 minute) Kang Squats Cossack Squats Inchworms Samson Stretch Lateral Leg Swings Plank Shoulder Taps Box Step-Overs Dynamic Toe Touches Quick Feet (Forward and back over a line) Row (1 minute) After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART B] 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit “Jack-O-Lantern”  (Time) 3 Rounds For Time: 1,000 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry (50/35)’s ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: 800m Run 50 Sit ups (35/25)s Mod. 2: 600m Run 35 Sit ups (25/15)s Mod. 3: Same Warm Up General Flow 0:20-0:30 Each Jumping Jacks (1 minute) World’s Greatest Stretch Lateral Shuffles Scorpions Glute Bridges Reverse Lunges Dynamic Toe Touches Bear Crawls Standing Arm Crossovers High Knees After Party Midline [PART A] 3 x 10 Behind the Head Weighted Sit-ups [PART B] 3 x 1:00 Plank ‍ Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Jack-O-Lantern”  (Time) 3 Rounds For Time: 1,000 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry (50/35)’s ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: 800m Run 50 Sit ups (35/25)s Mod. 2: 600m Run 35 Sit ups (25/15)s Mod. 3: Same Warm Up General Flow 0:20-0:30 Each Jumping Jacks (1 minute) World’s Greatest Stretch Lateral Shuffles Scorpions Glute Bridges Reverse Lunges Dynamic Toe Touches Bear Crawls Standing Arm Crossovers High Knees After Party Midline [PART A] 3 x 10 Behind the Head Weighted Sit-ups [PART B] 3 x 1:00 Plank ‍ Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Jack-O-Lantern”  (Time) 3 Rounds For Time: 1,000 Meter Run 50 AbMat Sit-ups 300′ Farmers Carry (50/35)’s ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: 800m Run 50 Sit ups (35/25)s Mod. 2: 600m Run 35 Sit ups (25/15)s Mod. 3: Same Warm Up General Flow 0:20-0:30 Each Jumping Jacks (1 minute) World’s Greatest Stretch Lateral Shuffles Scorpions Glute Bridges Reverse Lunges Dynamic Toe Touches Bear Crawls Standing Arm Crossovers High Knees After Party Midline [PART A] 3 x 10 Behind the Head Weighted Sit-ups [PART B] 3 x 1:00 Plank ‍ Rest 1 Minute Between All SetsRead more