Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Marston Lite (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Bar-Facing Burpees Score: total rounds and reps AGE GROUP 13-15, 55+ : (205/145) **deadlift loading should not exceed 80% of 1RM Mod 1) (275/185) 8 T2B Mod 2) (185/125) 10 knee raises Mod 3) AMRAP 20: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar-Facing Burpees Warm Up General Flow 2:00 On Any Machine 0:30 Downward Upward Dogs 0:30 Spidermans 0:20 Tall Plank 0:20 Plank Toe Taps 0:20 Quick Ups 0:20 Inchworms 0:20 Burpees Accessory Work Bike Conditioning 1-2-3-4-5-4-3-2-1 Minute Bike Erg * Rest 30 Seconds After Each Set * Performed At RPE 5-6Read more