Bellhouse Crossfit – CrossFit “Upstream” (5 Rounds for calories) 5 Rounds x AMRAP 4: 18 Toes to Bar 18 Burpees Over Rower Max Calorie Row ‍ Rest 4 Minutes Between Rounds Score: Total Calories Warm Up 0:15-0:20 each Row Downward dog Spiderman Upward dog Row Tall plank Mountain climbers Quick ups Row Hollow rocks Alternating single leg v ups Quick ups over rower After Party Body Armor 100 Banded Pull Aparts 100 Banded Bent Over Row 100 Banded Tricep Pull DownsRead more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Cleans @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/24/24)) “High & Mighty” (Time) 3 Rounds: 10 Power Cleans @weight(115/85) 10 Box Jumps (30″/24″) ‍ Directly Into… ‍ 2 Rounds: 10 Power Cleans @weight(135/95) 10 Box Jumps (30″/24″) ‍ Directly Into… 1 Round 10 Power Cleans @weight(155/105) 10 Box Jumps (30″/24″) ‍ Time Cap: 18 MinutesMod. 1: (95/65)(115/85)(135/95) (24″/20″) Mod. 2: (55/45) (75/55) (95/65) (20″/16″) Warm Up General Flow 0:20-0:30 each Childs pose Downward dog Upward dog Scorpions Box step ups Jumping jacks Air squats Box step downs Push ups Box jumps CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party Aerobic Capacity 12 Sets: 40 Seconds Row 20 Seconds RestRead more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Cleans @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/24/24)) “High & Mighty” (Time) 3 Rounds: 10 Power Cleans @weight(115/85) 10 Box Jumps (30″/24″) ‍ Directly Into… ‍ 2 Rounds: 10 Power Cleans @weight(135/95) 10 Box Jumps (30″/24″) ‍ Directly Into… 1 Round 10 Power Cleans @weight(155/105) 10 Box Jumps (30″/24″) ‍ Time Cap: 18 Minutes Warm Up General Flow 0:20-0:30 each Childs pose Downward dog Upward dog Scorpions Box step ups Jumping jacks Air squats Box step downs Push ups Box jumps CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party Aerobic Capacity 12 Sets: 40 Seconds Row 20 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Nancy” [BENCHMARK] (Time) 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) ‍ Time Cap: 20 MinutesMod. 1: 400m Run 15 OHS (75/45) Mod. 2: 200m Run 15 OHS (45/35) Warm Up General Flow Grab PVC pipes 0:30 PVC Passthrough 0:20 PVC around the world (clockwise) 0:20 PVC around the world (coutner clockwise) 0:20 Downward dog 0:20 Spidermans 0:20 Downward dog Line Drills 100m run Knee pulls Quad pulls Standing figure 4 100m run A skips High knees Butt kicks 100m run After Party Lethal Legs 5 Sets: 30 Seconds Standing Bike Erg 1 Minute Wall Sit 30 Seconds Rest Between RoundsRead more

Bellhouse Crossfit – CrossFit “Nancy” [BENCHMARK] (Time) 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) ‍ Time Cap: 20 Minutes Warm Up General Flow Grab PVC pipes 0:30 PVC Passthrough 0:20 PVC around the world (clockwise) 0:20 PVC around the world (coutner clockwise) 0:20 Downward dog 0:20 Spidermans 0:20 Downward dog Line Drills 100m run Knee pulls Quad pulls Standing figure 4 100m run A skips High knees Butt kicks 100m run After Party Lethal Legs 5 Sets: 30 Seconds Standing Bike Erg 1 Minute Wall Sit 30 Seconds Rest Between RoundsRead more