Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as class Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereMod. 1: No Ruck Mod. 2: 750 Step ups Warm Up General Flow 0:20-0:30 Each Bike (1 minute) Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Air Squats Lateral Box Step-Ups Leg Swings (Front and Side) High Knees Quick Feet DrillRead more

Bellhouse Crossfit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereMod. 1: No Ruck Mod. 2: 750 Step ups Warm Up General Flow 0:20-0:30 Each Bike (1 minute) Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Air Squats Lateral Box Step-Ups Leg Swings (Front and Side) High Knees Quick Feet DrillRead more

Bellhouse Crossfit – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereMod. 1: No Ruck Mod. 2: 750 Step ups Warm Up General Flow 0:20-0:30 Each Bike (1 minute) Arm Circles Scorpions Samson Stretch Spiderman Lunges Bootstraps Air Squats Lateral Box Step-Ups Leg Swings (Front and Side) High Knees Quick Feet DrillRead more