Bellhouse Crossfit – CrossFit “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled: 1/2 Bodyweight Dumbbells: (50/35)’sRead more

Bellhouse Crossfit – CrossFit “It Takes Two”” (AMRAP – Rounds and Reps) On the Minute x 10: 1 Thruster (Building To Heavy) Rest 5 Minutes 5 Rounds x AMRAP 2: 5 Thrusters (80% Heavy Single) 25/20 Calorie Row * Rest 2 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ : Same as class Score: Rounds + Reps Mod 1) 20/16 cal row Mod 2) 5 Thrusters 16/12 cal row Warm Up General FLoww 1:00 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Lying Figure 4 Stretch (right) 0:30 Lying Figure 4 Stretch (left) 0:30 90/90 Hip Rotations 0:20 Easy Row 0:20 Air Squats 0:20 Moderate Row 0:20 Squat Jumps 0:20 Hard Row 0:20 Push Ups 0:20 Moderate Row Accessory Work Durability For Quality: 400 Meter Sled Drag + Farmers Carry Sled: 1/2 Bodyweight Dumbbells: (50/35)’sRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 10 Sumo Deadlifts * Build In Weight To Technical Failure) “Full Swing” (Time) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15 & 55 + : 50/35lbs Mod 1) 50/35 20-40-60-80-100 double unders Mod 2) 35/25 30-60-90-120-150 single unders Mod 3) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Crossovers Warm Up General Flow 0:20 Spidermans 0:20 Downward + Upward Dogs 0:20 Scorpions 0:20 Easy Single Unders 0:20 Runner Jump Rope 0:20 Single-Single-Double 0:20 Double Unders Accessory Work Zone 2 30-60 Minutes For Quality: 1 Minute Row 5-10-15…Calorie Bike Erg * Performed At RPE 2-3Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 10 Sumo Deadlifts * Build In Weight To Technical Failure) “Full Swing” (Time) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15 & 55 + : 50/35lbs Mod 1) 50/35 20-40-60-80-100 double unders Mod 2) 35/25 30-60-90-120-150 single unders Mod 3) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Crossovers Warm Up General Flow 0:20 Spidermans 0:20 Downward + Upward Dogs 0:20 Scorpions 0:20 Easy Single Unders 0:20 Runner Jump Rope 0:20 Single-Single-Double 0:20 Double Unders Accessory Work Zone 2 30-60 Minutes For Quality: 1 Minute Row 5-10-15…Calorie Bike Erg * Performed At RPE 2-3Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 10 Sumo Deadlifts * Build In Weight To Technical Failure) “Full Swing” (Time) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15 & 55 + : 50/35lbs Mod 1) 50/35 20-40-60-80-100 double unders Mod 2) 35/25 30-60-90-120-150 single unders Mod 3) 5 Rounds For Time: 10 Single Arm Devil’s Press (70/50) 20-40-60-80-100 Crossovers Warm Up General Flow 0:20 Spidermans 0:20 Downward + Upward Dogs 0:20 Scorpions 0:20 Easy Single Unders 0:20 Runner Jump Rope 0:20 Single-Single-Double 0:20 Double Unders Accessory Work Zone 2 30-60 Minutes For Quality: 1 Minute Row 5-10-15…Calorie Bike Erg * Performed At RPE 2-3Read more