Bellhouse Crossfit – CrossFit “Down-And-Outer”  (Time) 3 Rounds For Time: 70/60 Calorie Bike Erg 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry (50/35)’s ‍ Time Cap: 32 Minutes AGE GROUP 13-15 & 55+ |(35/20)’s Warm Up General Flow 0:20-0:30 Each Bear Crawls Arm Circles Cat-Cow Stretch World’s Greatest Stretch Air Squats Glute Bridges Spiderman Lunges Lateral Lunges Jump Rope (Single Unders) Seal Jacks DB Deadlift (Light Load) DB Shoulder Shrugs (Light Load) Farmers Carry (Light Load) After Party [PART A] 3×10 Double Dumbbell Bent Over Row ‍ [PART B] 3×20 Elevated Tricep Push-ups ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets:  5 Deadlifts  ‍ * Same Weight Across * Aim ~78%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/25) Mod.1: (35/25) 9 Pull ups Mod. 2: 300m or 200 Run 15 KBS or 21 Russian swings (35/25) 12 ring rows Mod. 3: Helena 400m Run 21 DB snatches (50/35) 12 Bar Muscle ups Warm Up General Flow 0:20-0:30 Each 200m Run Shoulder Circles Samson Stretch Cossack Squats Scorpions Inchworms to Plank Hip Circles Dynamic Leg Swings Hollow Hold Box Step-Ups Seal Jacks After Party [PART A] 3×12 Romanian Deadlifts ‍ [PART B] 3×6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets:  5 Deadlifts  ‍ * Same Weight Across * Aim ~78%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/25) Mod.1: (35/25) 9 Pull ups Mod. 2: 300m or 200 Run 15 KBS or 21 Russian swings (35/25) 12 ring rows Mod. 3: Helena 400m Run 21 DB snatches (50/35) 12 Bar Muscle ups Warm Up General Flow 0:20-0:30 Each 200m Run Shoulder Circles Samson Stretch Cossack Squats Scorpions Inchworms to Plank Hip Circles Dynamic Leg Swings Hollow Hold Box Step-Ups Seal Jacks After Party [PART A] 3×12 Romanian Deadlifts ‍ [PART B] 3×6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets:  5 Deadlifts  ‍ * Same Weight Across * Aim ~78%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/25) Mod.1: (35/25) 9 Pull ups Mod. 2: 300m or 200 Run 15 KBS or 21 Russian swings (35/25) 12 ring rows Mod. 3: Helena 400m Run 21 DB snatches (50/35) 12 Bar Muscle ups Warm Up General Flow 0:20-0:30 Each 200m Run Shoulder Circles Samson Stretch Cossack Squats Scorpions Inchworms to Plank Hip Circles Dynamic Leg Swings Hollow Hold Box Step-Ups Seal Jacks After Party [PART A] 3×12 Romanian Deadlifts ‍ [PART B] 3×6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets:  5 Deadlifts  ‍ * Same Weight Across * Aim ~78%) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/25) Mod.1: (35/25) 9 Pull ups Mod. 2: 300m or 200 Run 15 KBS or 21 Russian swings (35/25) 12 ring rows Mod. 3: Helena 400m Run 21 DB snatches (50/35) 12 Bar Muscle ups Warm Up General Flow 0:20-0:30 Each 200m Run Shoulder Circles Samson Stretch Cossack Squats Scorpions Inchworms to Plank Hip Circles Dynamic Leg Swings Hollow Hold Box Step-Ups Seal Jacks After Party [PART A] 3×12 Romanian Deadlifts ‍ [PART B] 3×6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1 Minutes Between SetsRead more