Bellhouse Crossfit – CrossFit CrossFit : 8:30 AM Metcon (Time) Teams of 3: 2 Rounds of: 100/75 Cal Echo Bike OR 120/90 Cal Row 75 Synchro DB Hang Clean and Jerks 50 Synchro DB Lunges 25 Synchro Burpees DB: (50/35) Machines : 1 works, 2 rest Hang Clean and Jerks and Lunges : 2 work, 1 rests Burpees : ALL partners synchro *30 min time cap Mod 1) (35/25) Mod 2) (25/15) 75/60 echo bike cals OR 90/72 row calsRead more

Bellhouse Crossfit – CrossFit CrossFit : 8:30 AM Metcon (Time) Teams of 3: 2 Rounds of: 100/75 Cal Echo Bike OR 120/90 Cal Row 75 Synchro DB Hang Clean and Jerks 50 Synchro DB Lunges 25 Synchro Burpees DB: (50/35) Machines : 1 works, 2 rest Hang Clean and Jerks and Lunges : 2 work, 1 rests Burpees : ALL partners synchro *30 min time cap Mod 1) (35/25) Mod 2) (25/15) 75/60 echo bike cals OR 90/72 row calsRead more

Bellhouse Crossfit – CrossFit CrossFit : 8:30 AMRead more

Bellhouse Crossfit – CrossFit Thruster (3 Sets: 8 Thrusters * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10 minutes AGE GROUP 13-15, 55+ : Same as class Mod 1) (75/55) Mod 2) (45/35) Ring Rows or Jumping Pull Ups Warm Up General Flow 3:00 Row (0:15 Sprint at the top of each minute) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:20 Air Squats 0:20 Ring Rows Accessory Work Upper Body Accessory [PART A] 3 Sets: 10 Alternating Dumbbell Strict Presses * Opposite Arm In Overhead Position * 20 Reps Total (10 Each Side) [PART B] 3 Sets: 10 Alternating Dumbbell Bent Over Rows * Opposite Arm Pulled Into Chest * 20 Reps Total (10 Each Side)Read more

Bellhouse Crossfit – CrossFit Thruster (3 Sets: 8 Thrusters * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10 minutes AGE GROUP 13-15, 55+ : Same as class Mod 1) (75/55) Mod 2) (45/35) Ring Rows or Jumping Pull Ups Warm Up General Flow 3:00 Row (0:15 Sprint at the top of each minute) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:20 Air Squats 0:20 Ring Rows Accessory Work Upper Body Accessory [PART A] 3 Sets: 10 Alternating Dumbbell Strict Presses * Opposite Arm In Overhead Position * 20 Reps Total (10 Each Side) [PART B] 3 Sets: 10 Alternating Dumbbell Bent Over Rows * Opposite Arm Pulled Into Chest * 20 Reps Total (10 Each Side)Read more