Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 10  ‍ REPEAT FROM 10/18/24) Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click hereMod. 1: (20/16) (75/65) Mod. 2: Jump to 3-5 plates (65/55) Mod. 3 (30/24) Box Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Box Step-Ups Box Step-Downs Box Jumps (Low Height, Controlled) Burpee Step-Backs (Slow, controlled burpee movement without the jump) Quick Ups (Fast floor-to-standing for burpee prep) Inchworms High Knees After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20...Read more

Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 10  ‍ REPEAT FROM 10/18/24) Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click hereMod. 1: (20/16) (75/65) Mod. 2: Jump to 3-5 plates (65/55) Mod. 3 (30/24) Box Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Box Step-Ups Box Step-Downs Box Jumps (Low Height, Controlled) Burpee Step-Backs (Slow, controlled burpee movement without the jump) Quick Ups (Fast floor-to-standing for burpee prep) Inchworms High Knees After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20...Read more

Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 10  ‍ REPEAT FROM 10/18/24) Rahoi (AMRAP – Rounds and Reps) AMRAP in 12 minutes 12 Box Jumps (24/20 in) 6 Thrusters (95/65 lb) 6 Bar Facing BurpeesIn honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006To learn more about Rahoi click here Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Box Step-Ups Box Step-Downs Box Jumps (Low Height, Controlled) Burpee Step-Backs (Slow, controlled burpee movement without the jump) Quick Ups (Fast floor-to-standing for burpee prep) Inchworms High Knees After Party Killer Core 5 Rounds of: 20 Second Side Plank (R), 10 Second Rest 20 Second Side Plank (L), 10 Second Rest 20 Second Hollow Hold, 10 Second Rest 20 Second Arch Hold, 10 Second RestRead more

Bellhouse Crossfit – CrossFit “Team Tosh Sprints”  (Time) 3 Rounds For Time: P1: 200 Meter Run P2: 200 Meter Run P1: 400 Meter Run P2: 400 Meter Run P1: 600 Meter Run P2: 600 Meter Run ‍ Time Cap: 40 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as class Warm Up Line Drills 25’ each Quad Pulls Knuckle Draggers Hip Closers + Air Squat Opener Right + Opener Left + Air Squat Inchworm + Spiderman Toe Walk Heel Walk High Knees Butt Kicks After Party Gun Show 3 Giant Sets: 7 Bicep Curls (Bottom Half) 7 Bicep Curls (Top Half) 7 Bicep Curls (Full Range) ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit “Team Tosh Sprints”  (Time) 3 Rounds For Time: P1: 200 Meter Run P2: 200 Meter Run P1: 400 Meter Run P2: 400 Meter Run P1: 600 Meter Run P2: 600 Meter Run ‍ Time Cap: 40 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as class Warm Up Line Drills 25’ each Quad Pulls Knuckle Draggers Hip Closers + Air Squat Opener Right + Opener Left + Air Squat Inchworm + Spiderman Toe Walk Heel Walk High Knees Butt Kicks After Party Gun Show 3 Giant Sets: 7 Bicep Curls (Bottom Half) 7 Bicep Curls (Top Half) 7 Bicep Curls (Full Range) ‍ Rest 2 Minutes Between Giant SetsRead more