Bellhouse Crossfit – CrossFit Power Clean (Power Clean 3 Sets:  12 Power Cleans  ‍ * Build In Weight To Technical Failure ) ‍ “PEMDAS” (AMRAP – Rounds and Reps) AMRAP 8: 1-2-3-4… Power Cleans (155/105) Burpee Box Jumps (24″/20″) AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) Burpee Plate Jumps Mod. 3: (185/125) (30/24) Warm Up General Flow 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Trunk Twists 0:20 Scorpions 0:20 Downward Dog 0:20 Spidermans 0:20 Box Step Ups 0:20 Squat Jumps 0:20 Burpees 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets For Quality: 8 Staggered Stance Dumbbell Romanian Deadlifts (R) 8 Staggered Stance Dumbbell Romanian Deadlifts (L) ‍ [PART B] 3 Sets For Quality: 1 Minute Banded Wall Sit ‍ * Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean 3 Sets:  12 Power Cleans  ‍ * Build In Weight To Technical Failure ) ‍ “PEMDAS” (AMRAP – Rounds and Reps) AMRAP 8: 1-2-3-4… Power Cleans (155/105) Burpee Box Jumps (24″/20″) AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) Burpee Plate Jumps Mod. 3: (185/125) (30/24) Warm Up General Flow 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Trunk Twists 0:20 Scorpions 0:20 Downward Dog 0:20 Spidermans 0:20 Box Step Ups 0:20 Squat Jumps 0:20 Burpees 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets For Quality: 8 Staggered Stance Dumbbell Romanian Deadlifts (R) 8 Staggered Stance Dumbbell Romanian Deadlifts (L) ‍ [PART B] 3 Sets For Quality: 1 Minute Banded Wall Sit ‍ * Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean 3 Sets:  12 Power Cleans  ‍ * Build In Weight To Technical Failure ) ‍ “PEMDAS” (AMRAP – Rounds and Reps) AMRAP 8: 1-2-3-4… Power Cleans (155/105) Burpee Box Jumps (24″/20″) AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) Burpee Plate Jumps Mod. 3: (185/125) (30/24) Warm Up General Flow 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Trunk Twists 0:20 Scorpions 0:20 Downward Dog 0:20 Spidermans 0:20 Box Step Ups 0:20 Squat Jumps 0:20 Burpees 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets For Quality: 8 Staggered Stance Dumbbell Romanian Deadlifts (R) 8 Staggered Stance Dumbbell Romanian Deadlifts (L) ‍ [PART B] 3 Sets For Quality: 1 Minute Banded Wall Sit ‍ * Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean 3 Sets:  12 Power Cleans  ‍ * Build In Weight To Technical Failure ) ‍ “PEMDAS” (AMRAP – Rounds and Reps) AMRAP 8: 1-2-3-4… Power Cleans (155/105) Burpee Box Jumps (24″/20″) AGE GROUP 13-15 & 55+ | (115/85) Warm Up General Flow 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Trunk Twists 0:20 Scorpions 0:20 Downward Dog 0:20 Spidermans 0:20 Box Step Ups 0:20 Squat Jumps 0:20 Burpees 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets For Quality: 8 Staggered Stance Dumbbell Romanian Deadlifts (R) 8 Staggered Stance Dumbbell Romanian Deadlifts (L) ‍ [PART B] 3 Sets For Quality: 1 Minute Banded Wall Sit ‍ * Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit “Sixth Sense” (5 Rounds for calories) AMRAP 6: 200 Meter Run Max Calorie Row ‍ Rest 2 Minutes ‍ AMRAP 6: 400 Meter Run Max Calorie Row ‍ Rest 2 Minutes ‍ AMRAP 6: 600 Meter Run Max Calorie Row ‍ Rest 2 Minutes ‍ AMRAP 6: 800 Meter Run Max Calorie Row ‍ Rest 2 Minutes ‍ AMRAP 6: 1,000 Meter Run Max Calorie Row ‍ AGE GROUP 13-15 & 55+ | Same as ClassRun Sub: Men: 200-400-600-800-1,000m Ski 12-24-36-48-60 Calorie Echo Bike 500-1,000-1,500-2,000-2,500m Bike Erg Women: 180-360-540-720-900m Ski 10-20-30-40-50 Calorie Echo Bike 450-900-1,350-1,800-2,250m Bike Erg Warm Up General Warm Up 3:00 Calf + Hamstring Roll (use foam roller or barbell if needed) 200m Jog 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 High Knees 0:20 Butt Kickers 0:20 Pogo Hops After Party Killer Core For Quality: Accumulate 4 Minute Side Plank (Each...Read more