Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time) For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115...Read more

Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM HYROX 8:45 AMRead more

Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “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:...Read more

Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “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:...Read more

Bellhouse Crossfit – CrossFit Thruster (EMOM 10 1 thruster *build in weight until technical failure) “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:...Read more