Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press  Heavy Set of 10 ) “19.1”  (AMRAP – Rounds and Reps) AMRAP 15: 19 Wallballs (20/14) 19 Calorie Row AGE GROUP 13-15 & 55+ | (14/10)Mod. 1: 15 Wall Balls (20/14) 15 Cal Row Mod. 2: 12 Wall Balls (14/10) 12 Cal Row Mod. 3: Same as class Warm Up General Flow 0:20 Each 1:00 Row Downward + Upward Dog Active Spiderman Prone Snowangels 0:40 Row Bootstraps Scorpions Inchworms 0:20 Row Cossak Squats Pike Push Ups Burpees After Party Gun Show [PART A] 3×15 Chest Supported Double Dumbbell Row ‍ Rest 1 Minutes Between Sets ‍ [PART B] 3×16 Cheater Hammer Curls (8/side)Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press  Heavy Set of 10 ) “19.1”  (AMRAP – Rounds and Reps) AMRAP 15: 19 Wallballs (20/14) 19 Calorie Row AGE GROUP 13-15 & 55+ | (14/10) Warm Up General Flow 0:20 Each 1:00 Row Downward + Upward Dog Active Spiderman Prone Snowangels 0:40 Row Bootstraps Scorpions Inchworms 0:20 Row Cossak Squats Pike Push Ups Burpees After Party Gun Show [PART A] 3×15 Chest Supported Double Dumbbell Row ‍ Rest 1 Minutes Between Sets ‍ [PART B] 3×16 Cheater Hammer Curls (8/side)Read more

Bellhouse Crossfit – CrossFit “Grace Period”  (Calories) [TEAMS OF 3] AMRAP 30: 120/90 Calorie Echo Bike 90 Power Snatches (115/85) 120/90 Calorie Echo Bike 90 Clean & Jerks Max Calorie Echo Bike ‍ * One teammate works at a time * Split reps as you’d like * Mixed Team Calories: * 2 Guys, 1 Girl: 140 Calories * 2 Girls, 1 Guy: 130 Calories ‍‍ Score = Total Bike Calories AGE GROUP 13-15 & 55+ | AGE GROUP (95/65) Power Snatches | Clean & Jerks Warm Up General Flow 0:20 each Grab a PVC Pipe 1:00 Bike PVC Passthroughs Bootstraps Arm Wraps Bend and Reach PVC Around the Worlds Samson (Right) Samson (Left) PVC Behing the Neck Press Alternating Lunges Air Squats 1:00 Bike After Party Bulletproof Shoulders 3 Sets: 10 Chest Supported Incline T-Y-I Complexes ‍ Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit Front Squat (5-7 Sets [Climbing]:  1 rep max Front Squat) “Chad Prep”  (AMRAP – Reps) AMRAP 25: Box Step-ups (20″) ‍ * L1: No Ruck * L2: (30/20) Ruck * L3: (45/30) Ruck ‍ KG | (13/9) (20/13) AGE GROUP 13-15 & 55+ | Same as class Warm Up General Flow 0:20 Each 0:30 Knee Pulls 0:30 Lunge + Reach 0:30 Worlds Greatest 0:30 Tempo Air Squats 0:20 Squat Hold 0:20 Box Step Downs (each side) 0:20 Alternating Lunges 0:20 Cossak Squats 0:20 Box Step Ups Front squat After Party VO2 Max 12 Sets: 40 Seconds Bike or Row [RPE 7-8] ‍ Rest 20 Seconds Between SetsRead more