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) 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 “Dampened”  (Time) AMRAP 2 [Until 2,000 Meters]: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups Max Distance Row ‍ Time Cap: 30 Minutes Score: Time to complete full row AGE GROUP 13-15 & 55+ | Same as classMod. 1 3 Pull-ups 7 Push-ups 12 AbMat Sit-ups Mod. 2 5 Ring Rows 7 Abmat push ups 10 Abmat Sit ups Mod. 3 Same as class Warm Up General Flow 0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Inchworms Hollow Hold Active Hangs (on pull-up bar) Bend and Reach Good Mornings Leg Swings (Front and Side) Cossack Squats After Party Durability 6 Sets [Building Each Set]: 30 Meter Zercher Carry Rest 1 Minute Between Each SetRead more

Bellhouse Crossfit – CrossFit “Dampened”  (Time) AMRAP 2 [Until 2,000 Meters]: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups Max Distance Row ‍ Time Cap: 30 Minutes Score: Time to complete full row AGE GROUP 13-15 & 55+ | Same as classMod. 1 3 Pull-ups 7 Push-ups 12 AbMat Sit-ups Mod. 2 5 Ring Rows 7 Abmat push ups 10 Abmat Sit ups Mod. 3 Same as class Warm Up General Flow 0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Inchworms Hollow Hold Active Hangs (on pull-up bar) Bend and Reach Good Mornings Leg Swings (Front and Side) Cossack Squats After Party Durability 6 Sets [Building Each Set]: 30 Meter Zercher Carry Rest 1 Minute Between Each SetRead more

Bellhouse Crossfit – CrossFit “Dampened”  (Time) AMRAP 2 [Until 2,000 Meters]: 5 Pull-ups 10 Push-ups 15 AbMat Sit-ups Max Distance Row ‍ Time Cap: 30 Minutes Score: Time to complete full row AGE GROUP 13-15 & 55+ | Same as classMod. 1 3 Pull-ups 7 Push-ups 12 AbMat Sit-ups Mod. 2 5 Ring Rows 7 Abmat push ups 10 Abmat Sit ups Mod. 3 Same as class Warm Up General Flow 0:30 Each Arm Circles Scorpions Samson Stretch Spiderman Lunges Inchworms Hollow Hold Active Hangs (on pull-up bar) Bend and Reach Good Mornings Leg Swings (Front and Side) Cossack Squats After Party Durability 6 Sets [Building Each Set]: 30 Meter Zercher Carry Rest 1 Minute Between Each SetRead more