Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45) Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Grand Total”  (Time) 10 Rounds, On the 3 minute 18/14 Calorie Row 15/12 Calorie Echo Bike ‍ Score: Slowest Round AGE GROUP 13-15 & 55+ | Same as classMod. 1: 15/12 Cal Row 12/9 Cal Bike Mod. 2: 12/9 Cal Row 9/7 Cal Bike Warm Up Line drill warm up 25’ each Quad pulls Knuckle draggers Standing figure 4 Lunge with reach Knee pulls with calf raise Side lunges Inch worms Gate openers Gate closers After Party 3 Giant Sets: 10 Skull Crushers 10 Tate Presses 10 Roll Backs 10 Tricep Presses ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit “Grand Total”  (Time) 10 Rounds, On the 3 minute 18/14 Calorie Row 18/14 Calorie Bike Erg ‍ Score: Slowest Round AGE GROUP 13-15 & 55+ | Same as class Warm Up Line drill warm up 25’ each Quad pulls Knuckle draggers Standing figure 4 Lunge with reach Knee pulls with calf raise Side lunges Inch worms Gate openers Gate closers After Party 3 Giant Sets: 10 Skull Crushers 10 Tate Presses 10 Roll Backs 10 Tricep Presses ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (Heavy set of 10) “Up For Grabs” (AMRAP – Rounds and Reps) AMRAP 13: 8 Dumbbell Reverse Lunges (50/35)’s 5 Power Cleans (135/95) 30 Double Unders ‍‍ AGE GROUP 13-15 & 55+ | (35/20)’s, (115/85)Mod. 1: 8 Dumbbell Reverse Lunges (35/25)’s 5 Power Cleans (115/85) 20 Double Unders Mod. 2: 8 Dumbbell Reverse Lunges (25/15)’s 5 Power Cleans (75/55) 45 single Unders Mod. 3: AMRAP 13: 5 Power Cleans (135/95) 8 Overhead Barbell Reverse Lunges (135/95) 50 Double Unders Warm Up Grab Jump Ropes and Barbells General Flow 0:20 Each Jumping jacks Lunge with reach overhead Body weight goodmornings Mountain climbers Supermans Glute bridges Single Unders Standing alternating figure 4 Reverse lunges Backwards single unders Leg swings (right) Leg swings (left) Double unders After Party 10 Sets: 1:20 Bike or Row [RPE 7-8] ‍ Rest 40 Seconds Between SetsRead more