Bellhouse Crossfit – CrossFit “The Griddy”  (Time) For Time: 90 Dumbbell Box Step-ups (20″)(50/35) 45 Push Jerks (135/95) 15 Rope Climbs (15′) ‍ * Partition However You’d Like ‍ Time Cap: 25 Minutes ‍ AGE GROUP 13-15 & 55+ | Dumbbell: (35/20)’s, Barbell: (115/85)Mod. 1: (35/25) (115/85) 12 Rope Climbs Mod. 2: (25/15) (75/55) Pull to stands or 1 pull and lock or 50 ring rows. Mod. 3: 2 Rounds For Time: 48 Dumbbell Box Step-ups (20″)(50/35) 24 Push Jerks (135/95) 8 Rope Climbs (15′) Warm Up General Flow 0:20 Each Box step ups Bootstraps Bend and reach Cossak squats Reverse lunge DB Crush grip press Box step ups DB goblet squats Single arm DB push press (each arm) Hollow body rocks Sit ups DB Box step ups Push Press Progression Rope Progression After Party Zone 2 1 Minute Row, 6 Minute Bike Erg 2 Minute Row, 5 Minute Bike...Read more

Bellhouse Crossfit – CrossFit “The Griddy”  (Time) For Time: 90 Box Step-ups (20″)@dumbbell(50/35) 45 Push Jerks @weight(135/95) 15 Rope Climbs (15′) ‍ * Partition However You’d Like ‍ Time Cap: 25 Minutes ‍ KG | 22.5/15, 61/43 ‍ AGE GROUP 13-15 & 55+ | Dumbbell: (35/20)’s, Barbell: (115/85) Warm Up General Flow 0:20 Each Box step ups Bootstraps Bend and reach Cossak squats Reverse lunge DB Crush grip press Box step ups DB goblet squats Single arm DB push press (each arm) Hollow body rocks Sit ups DB Box step ups Push Press Progression Rope Progression After Party Zone 2 1 Minute Row, 6 Minute Bike Erg 2 Minute Row, 5 Minute Bike Erg 3 Minute Row, 4 Minute Bike Erg 4 Minute Row, 3 Minute Bike Erg 5 Minute Row, 2 Minute Bike Erg 6 Minute Row, 1 Minute Bike Erg ‍ [RPE 2-3 For All]Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (5-7 Sets [Climbing]:  3 Sumo Deadlifts  ‍ * 3 Second Pause  * Aim to Increase Weight From 8/21/24) “Daddy Goes Surfing” (Time) 21-15-9: Deadlifts (225/155) 400 Meter Run ‍ Directly Into… ‍ 3 Rounds: 12 Burpees 400m Run ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ |(185/135)Mod. 1: Same as Age Group Mod. 2: 21-15-9 DL (135/95) 200m Run 10 burpees 200m Run Mod. 3: Same as class Warm Up Line Drill warm up 25’ each Shuttle run (x2) Knee pulls + calf raise Quad pulls Knuckle draggers Shuttle run (x2) Standing figure 4 Soldier kicks Lunge + reach Shuttle run (x2) A skips High knees Butt kicks Burpee warm up Sumo DL After Party Posterior Pump 3 Supersets: 10 Barbell Hip Thrusts 10 Second Hold At Top ‍ Rest 2 Minutes Between SupersetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (5-7 Sets [Climbing]:  3 Sumo Deadlifts  ‍ * 3 Second Pause  * Aim to Increase Weight From 8/21/24) “Daddy Goes Surfing” (Time) 21-15-9: Deadlifts (225/155) 400 Meter Run ‍ Directly Into… ‍ 3 Rounds: 12 Burpees 400m Run ‍ Time Cap: 18 Minutes ‍ KG | 102.5/70 ‍ AGE GROUP 13-15 & 55+ |(185/135) Warm Up Line Drill warm up 25’ each Shuttle run (x2) Knee pulls + calf raise Quad pulls Knuckle draggers Shuttle run (x2) Standing figure 4 Soldier kicks Lunge + reach Shuttle run (x2) A skips High knees Butt kicks Burpee warm up Sumo DL After Party Posterior Pump 3 Supersets: 10 Barbell Hip Thrusts 10 Second Hold At Top ‍ Rest 2 Minutes Between SupersetsRead more

Bellhouse Crossfit – CrossFit “30 For 30”  (Time) For Time: 21-18-15-12-9 Pull-ups 18/15 Cal Echo Bike 9-12-15-18-21 Toes to Bar 18/15 Cal Echo Bike ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 18-15-12-9-6 Pull-ups 15/12 Cal Echo Bike 6-9-12-15-18 Toes to Bar 15/12 Cal Echo Bike Mod. 2: Ring Rows or Jumping pull ups 12/9 Cal Bike Kipping knee raises or Alt. V-ups 12/9 Cal bike Mod. 3: Chest to Bar Pull ups ‍ WARM UP 0:20 each or written time 1:00 Bike 80-84 RPM Samson stretch (right) Samson stretch (left) Scorpions Downward dog 0:40 Bike 85-90 RPM Arm circles Arm wraps Tall plank Plank toe taps 0:20 Bike 90-94 RPM Hollow body rocks Sit ups V ups Pull Up/T2B progression After Party “Nospil” Not For Time: 400 Meter Backwards Sled Drag @weight(90/60)Read more