Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (3 Sets: 3 Weighted Strict Pull-ups – Rest 20 Seconds – 3 Kneeling Medball Slams * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) The Shredder (Time) For Time: 35/28 Calorie Bike 40 Pull-ups 25/20 Calorie Bike 30 Dumbbell Snatches (50/35) 16/13 Calorie Bike 200 Meter Farmers Carry (50/35)’s 8/6 Calorie Bike 100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15, 55+ : (35/25) Mod 1) 35/28 cal bike 30 pull ups 25/20 cal bike 30 DB Snatches (35/25) 16/13 cal bike 200m carry (35/25) 8/6 cal bike 75 double unders Mod 2) 25/20 cal bike 40 ring rows 16/13 cal bike 30 DB snatches (25/15) 8/6 cal bike 200m farmers carry (25/15) 6/4 cal bike 100 single unders Mod 3) 40/32 Calorie Bike 40 Chest to Bar Pull-ups 30/24 Calorie Bike 30 Dumbbell Snatches (70/50) 20/16 Calorie Bike...Read more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (3 Sets: 3 Weighted Strict Pull-ups – Rest 20 Seconds – 3 Kneeling Medball Slams * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) The Shredder (Time) For Time: 35/28 Calorie Bike 40 Pull-ups 25/20 Calorie Bike 30 Dumbbell Snatches (50/35) 16/13 Calorie Bike 200 Meter Farmers Carry (50/35)’s 8/6 Calorie Bike 100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15, 55+ : (35/25) Mod 1) 35/28 cal bike 30 pull ups 25/20 cal bike 30 DB Snatches (35/25) 16/13 cal bike 200m carry (35/25) 8/6 cal bike 75 double unders Mod 2) 25/20 cal bike 40 ring rows 16/13 cal bike 30 DB snatches (25/15) 8/6 cal bike 200m farmers carry (25/15) 6/4 cal bike 100 single unders Mod 3) 40/32 Calorie Bike 40 Chest to Bar Pull-ups 30/24 Calorie Bike 30 Dumbbell Snatches (70/50) 20/16 Calorie Bike...Read more