Bellhouse Crossfit – CrossFit Weighted Pull-ups (3 Sets: 3 Weighted Strict Pull-ups – Rest 20 Seconds – 3 Kneeling Medball Slams * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) The Shredder (Time) For Time: 35/28 Calorie Bike 40 Pull-ups 25/20 Calorie Bike 30 Dumbbell Snatches (50/35) 16/13 Calorie Bike 200 Meter Farmers Carry (50/35)’s 8/6 Calorie Bike 100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15, 55+ : (35/25) Mod 1) 35/28 cal bike 30 pull ups 25/20 cal bike 30 DB Snatches (35/25) 16/13 cal bike 200m carry (35/25) 8/6 cal bike 75 double unders Mod 2) 25/20 cal bike 40 ring rows 16/13 cal bike 30 DB snatches (25/15) 8/6 cal bike 200m farmers carry (25/15) 6/4 cal bike 100 single unders Mod 3) 40/32 Calorie Bike 40 Chest to Bar Pull-ups 30/24 Calorie Bike 30 Dumbbell Snatches (70/50) 20/16 Calorie Bike...Read more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (3 Sets: 3 Weighted Strict Pull-ups – Rest 20 Seconds – 3 Kneeling Medball Slams * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) The Shredder (Time) For Time: 35/28 Calorie Bike 40 Pull-ups 25/20 Calorie Bike 30 Dumbbell Snatches (50/35) 16/13 Calorie Bike 200 Meter Farmers Carry (50/35)’s 8/6 Calorie Bike 100 Double Unders Time Cap: 18 Minutes AGE GROUP 13-15, 55+ : (35/25) Mod 1) 35/28 cal bike 30 pull ups 25/20 cal bike 30 DB Snatches (35/25) 16/13 cal bike 200m carry (35/25) 8/6 cal bike 75 double unders Mod 2) 25/20 cal bike 40 ring rows 16/13 cal bike 30 DB snatches (25/15) 8/6 cal bike 200m farmers carry (25/15) 6/4 cal bike 100 single unders Mod 3) 40/32 Calorie Bike 40 Chest to Bar Pull-ups 30/24 Calorie Bike 30 Dumbbell Snatches (70/50) 20/16 Calorie Bike...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets: 3 Back Squats * Build In Weight To Technical Failure) Wrecking Ball (AMRAP – Reps) AMRAP 5: 50/40 Calorie Row Max Wallballs (20/14) AMRAP 4: 40/32 Calorie Row Max Wallballs (20/14) AMRAP 3: 30/24 Calorie Row Max Wallballs (20/14) AMRAP 2: 20/16 Calorie Row Max Wallballs (20/14) AMRAP 1: 10/8 Calorie Row Max Wallballs (20/14) Score: total number of wall balls accumulated AGE GROUP: 13-15, 55+ : (20/10) to 9′ Mod 1) 40/32 Cal Row Wall balls (20/14) 30/24 Cal Row WBs 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row Mod 2) 30/24 Cal Row Wall Balls (14/10) 20/16 Cal Row WBs 10/8 Cal Row WBs 8/6 Cal Row WBs 6/4 Cal Row WBs Warm Up General Flow 1:30 Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Squat Hold 0:30 Bodyweight...Read more