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

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

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

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)’s 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

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more