Bellhouse Crossfit – CrossFit Shoulder Press (Build to Heavy Single ) Beastie Boys (3 Rounds for reps) 3 Rounds For Total Reps: 1 Minute Wallballs (20/14) 1 Minute Power Snatches (75/55) 1 Minute Box Jumps (24″/20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Score is Total Reps Movement Mods) Wall Balls – 14/10, reduce target height Barbell – 65/45, Alt DB Snatch Box Jumps – lower height, box step ups Warm up General Flow Get out medballs and barbells 1:00 row 0:20 medball deadlifts 0:20 medball front squat 0:20 medball shoulder press 0:20 box step ups 0:20 box step downs 0:20 medball ground to overhead 0:20 medball slams 0:20 row 0:20 medball thruster 0:20 box jumps 0:20 wallballs ‍ Snatch Barbell Flow 0:15 snatch grip stiff leg deadlift 0:15 snatch grip deadlift +shrug 0:15 goodmorning 0:15 snatch grip behind neck press 0:15 snatch grip dip...Read more

Bellhouse Crossfit – CrossFit Metcon (No Measure) EMOM 24 Minute 1: 20/15 push ups Minute 2: 25 Russian KB Swings (70/53) Minute 3: 20 V-Ups Minute 4: Rest Movement Mods) Push Ups: 10-15 reps KB: 53/35 or 35/25 V-Ups: 15 V-Ups, 20 Alt V Ups, Sit UpsRead more

Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit 5k Run (Time) Max Effort 5k RunMeet AT THE GYM at the start of class for the whiteboard briefing. AFTER the whiteboard briefing, we will all drive over to Blue Heron Park for the warm up and 5K run. WE WILL HAVE MACHINES AVAILABLE AT THE PARK IF YOU ARE WORKING AROUND AN INJURYRead more

Bellhouse Crossfit – CrossFit 5k Run (Time) Max Effort 5k RunRead more