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 Deadlift (Heavy Set of 10  ‍ REPEAT FROM 10/16/24) “Back to The Bar” (Time) For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts ‍ Barbell: (135/95) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1 40 Dubs (115/85) Mod. 2: 90 Singles (95/65) Mod. 3: Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Leg Swings (Front and Side) Air Squats Jump Rope (Double Under Practice) Inchworms Cossack Squats Hollow Hold High Knees Jump Rope (Workout Movement) After Party Posterior Pump [PART A] 3×16 Front Rack Step Back Lunge Steps (8 Each Leg) ‍ [PART B] 3×30 Banded Good Mornings ‍ Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 10  ‍ REPEAT FROM 10/16/24) “Back to The Bar” (Time) For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts ‍ Barbell: (135/95) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1 40 Dubs (115/85) Mod. 2: 90 Singles (95/65) Mod. 3: Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Leg Swings (Front and Side) Air Squats Jump Rope (Double Under Practice) Inchworms Cossack Squats Hollow Hold High Knees Jump Rope (Workout Movement) After Party Posterior Pump [PART A] 3×16 Front Rack Step Back Lunge Steps (8 Each Leg) ‍ [PART B] 3×30 Banded Good Mornings ‍ Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 10  ‍ REPEAT FROM 10/16/24) “Back to The Bar” (Time) For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts ‍ Barbell: (135/95) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1 40 Dubs (115/85) Mod. 2: 90 Singles (95/65) Mod. 3: Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Leg Swings (Front and Side) Air Squats Jump Rope (Double Under Practice) Inchworms Cossack Squats Hollow Hold High Knees Jump Rope (Workout Movement) After Party Posterior Pump [PART A] 3×16 Front Rack Step Back Lunge Steps (8 Each Leg) ‍ [PART B] 3×30 Banded Good Mornings ‍ Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 10  ‍ REPEAT FROM 10/16/24) “Back to The Bar” (Time) For Time: 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts 60 Double Unders, 15 Hang Power Cleans 60 Double Unders, 30 Deadlifts ‍ Barbell: (135/95) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1 40 Dubs (115/85) Mod. 2: 90 Singles (95/65) Mod. 3: Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Leg Swings (Front and Side) Air Squats Jump Rope (Double Under Practice) Inchworms Cossack Squats Hollow Hold High Knees Jump Rope (Workout Movement) After Party Posterior Pump [PART A] 3×16 Front Rack Step Back Lunge Steps (8 Each Leg) ‍ [PART B] 3×30 Banded Good Mornings ‍ Rest 1 Minute Between SetsRead more