Bellhouse Crossfit – CrossFit “Sixth Sense” (AMRAP – Rounds and Reps) 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...Read more

Bellhouse Crossfit – CrossFit “Sixth Sense” (AMRAP – Rounds and Reps) 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...Read more

Bellhouse Crossfit – CrossFit “Sixth Sense” (AMRAP – Rounds and Reps) 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 Class 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 Side) ‍ Every Break: 100′ Double Kettlebell Front Rack CarryRead more

Bellhouse Crossfit – CrossFit Mindset Monday Albert Einstein “If A is success in life, then A equals x plus y plus z . Work is x ; y is play; and z is keeping your mouth shut.” ‍ Balance work and play, and avoid unnecessary talk to achieve success. Front Rack Lunge (3 Sets:  12 Front Rack Lunges  ‍ * 6 Reps Each Leg  * Build In Weight To Technical Failure) “Heads or Tails” (AMRAP – Rounds and Reps) AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders ‍ Dumbbell: (50/35) AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) Mod. 2: (25/15) 45 Singles Warm Up General Flow 3:00 Bike Erg 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Jump Rope (Singles) 0:30 Alternating Reverse Lunge w/ Reach 0:30 Inchworm w/ Push-Ups 0:30 Jump rope (Doubles)...Read more

Bellhouse Crossfit – CrossFit Mindset Monday Albert Einstein “If A is success in life, then A equals x plus y plus z . Work is x ; y is play; and z is keeping your mouth shut.” ‍ Balance work and play, and avoid unnecessary talk to achieve success. Front Rack Lunge (3 Sets:  12 Front Rack Lunges  ‍ * 6 Reps Each Leg  * Build In Weight To Technical Failure) “Heads or Tails” (AMRAP – Rounds and Reps) AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 Double Unders ‍ Dumbbell: (50/35) AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) Mod. 2: (25/15) 45 Singles Warm Up General Flow 3:00 Bike Erg 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Jump Rope (Singles) 0:30 Alternating Reverse Lunge w/ Reach 0:30 Inchworm w/ Push-Ups 0:30 Jump rope (Doubles)...Read more