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 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 Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more

Bellhouse Crossfit – CrossFit Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more

Bellhouse Crossfit – CrossFit Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more