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)’s 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 Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more