Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) 30-18-12-6-3 HRPU Mod. 2: (95/65) 30-18-12-6-3 HRPU to abmat or box Mod. 3: For Time: 10-8-6-4-2 Power Cleans(185/125) 40-32-24-16-8 Hand-Release Push-ups Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets: 3 Deadlifts  ‍ * Same Weight Across * Aim For ~82%) “Plus-Minus” (Time) For Time: 21-15-9-6-3 Power Cleans (135/95) 42-30-18-12-6 Hand Release Push-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85) Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Push-Ups (Regular) Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks CT Barbell Flow :15-20 each Goodmornings Back squat Elbow rotations Behind the neck press & reach Stiff leg deadlifts Front squats After Party Gun Show [PART A] 8×8 Double Dumbbell Curls ‍ Rest 30 Seconds Between Sets ‍ [PART B] 100 Banded Tricep PressdownsRead more

Bellhouse Crossfit – CrossFit “Boat Shoes” (Time) For Time: 1,500/1,350 Meter Row 1,200 Meter Run ‍ Rest 3 Minutes ‍ 1,000/900 Meter Row 800 Meter Run ‍ Rest 3 Minutes ‍ 500/450 Meter Row 400 Meter Run ‍ Time Cap: 35 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 1,350/1,200m Row 900/800m Row 450/400m Row Mod. 2: 1200/1050m Row 800m Run 800/700m Row 600m Run 400/350m Row 300m Run Warm Up General flow 0:30 calf stretch (right) 0:30 calf stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 samson (right) 0:30 samson (left) Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party “Honeymoon” For Quality: 400 Meter Zercher Carry (1/2 Bodyweight)Read more