Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Power Clean (Build to a heavy set of 5) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: 7 DL (155/105) 9 Push ups 11 Box Jumps (24/20) Mod. 2: 7 DL (115/85) 9 push ups to abmats or Box 11 Jumps to something Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy Set of 10 ) “Open 11.2”  (AMRAP – Rounds and Reps) AMRAP 15: 9 Deadlifts (155/105) 12 Push-ups 15 Box Jumps (24″/20″) ‍ AGE GROUP 13-15 & 55+ | (115/85) Warm Up General Flow 0:20-0:30 Each Light Machine (2-3 minutes) Samson Stretch with Twist Bootstraps Spiderman Lunges Cossack Squats Inchworms Dynamic Lateral Leg Swings Box Step-Ups Tuck Jumps Plank to Push-up After Party “Papa Bear” For Quality: 400 Meter Bear Hug Double Plate Carry ‍ Weight: 90/60Read more

Bellhouse Crossfit – CrossFit “Split Ends”  (Calories) AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Dumbbell Push Press Max Calorie Row ‍ Rest 5 Minutes ‍ AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Dumbbell Front Squats Max Calorie Row ‍ Rest 5 Minutes ‍ AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9 Dumbbell Thrusters Max Calorie Row ‍ Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25) DBs Mod. 2: (25/15) DBs 300m Run Mod. 3: HSPU instead of Push press KB Front squats KB Thrusters Warm Up General Flow 0:20-0:30 Each Light Row (2-3 minutes) Shoulder Taps (in Plank Position) Bear Crawls Reverse Lunges with Reach Dynamic Toe Touches Seal Jacks Lateral Lunges Glute Bridges Arm Circles (Small to Large) 200m Run After Party Zone 2 40-80 Minute Bike Erg (RPE 2-3) ‍Read more