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

Bellhouse Crossfit – CrossFit “Do Not Disturb”  (Time) 2 Rounds For Time: 1,000/900 Meter Row 40 Toes to Bar ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 25 TTB Mod. 2: 800/750 Row 40 Toes to Parallel or V-ups 150 or 100m Run Mod. 3: Same Warm Up General Flow 1:00 Row 0:30 Downward + Upward Dog 0:30 Scorpions 0:40 Row 0:20 Calf Raises 0:20 Bootstraps 0:20 Leg swings (front and back) (both legs) 0:20 Row 0:20 Hollow Rocks 0:20 V-Ups 0:20 Sit ups 200m Run T2B progression After Party Gun Show 2 Giant Sets: A) 10 Push-ups (Higher Box) B) 10 Push-ups (Low Box) C) 10 Push-ups (Floor) D) 10 Push-ups (Low Box) E) 10 Push-ups (Higher Box) ‍ * Move Directly From One Height To The Next * Rest 3 Minutes...Read more

Bellhouse Crossfit – CrossFit “Do Not Disturb”  (Time) 2 Rounds For Time: 1,000/900 Meter Row 40 Toes to Bar ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Same as class Warm Up General Flow 1:00 Row 0:30 Downward + Upward Dog 0:30 Scorpions 0:40 Row 0:20 Calf Raises 0:20 Bootstraps 0:20 Leg swings (front and back) (both legs) 0:20 Row 0:20 Hollow Rocks 0:20 V-Ups 0:20 Sit ups 200m Run T2B progression After Party Gun Show 2 Giant Sets: A) 10 Push-ups (Higher Box) B) 10 Push-ups (Low Box) C) 10 Push-ups (Floor) D) 10 Push-ups (Low Box) E) 10 Push-ups (Higher Box) ‍ * Move Directly From One Height To The Next * Rest 3 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (5-7 Sets [Climbing]:  1 rep max Sumo Deadlift) “Time And A Half”  (Time) For Time: 40-30-20-10 Dumbbell Snatches (50/35) 20-15-10-5 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) Mod. 2 (25/15) 15-10-5-5 Burpee Jumps to plate Mod. 3 10 Dumbbell Snatches (100/70) 20-15-10-5 Burpee Box Jumps (24″/20″) Warm Up General Flow 0:20 Each Quad Pulls Knuckle Draggers Body Weight Good Mornings Box Step Ups Spidermans Pigeon (right) Pigeon (left) Quick Ups Push Ups Air Squats Tuck Jumps Burpees Box Jumps Burpee Box Jumps DB warm up Sumo DL After Party Posterior Pump [PART A] 3×8 Barbell Hip Thrusts ‍ [PART B] 16 Double Dumbbell Romanian Deadlifts ‍ Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (5-7 Sets [Climbing]:  1 rep max Sumo Deadlift) “Time And A Half”  (Time) For Time: 40-30-20-10 Dumbbell Snatches (50/35) 20-15-10-5 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes KG | 22.5/15 AGE GROUP 13-15 & 55+ | (35/20) Warm Up General Flow 0:20 Each Quad Pulls Knuckle Draggers Body Weight Good Mornings Box Step Ups Spidermans Pigeon (right) Pigeon (left) Quick Ups Push Ups Air Squats Tuck Jumps Burpees Box Jumps Burpee Box Jumps DB warm up Sumo DL After Party Posterior Pump [PART A] 3×8 Barbell Hip Thrusts ‍ [PART B] 16 Double Dumbbell Romanian Deadlifts ‍ Rest 1 Minute Between SetsRead more