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 “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more