Bellhouse Crossfit – CrossFit Bench Press (Bench Press 3 Sets:  1 Bench Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Home Sweet Home” (AMRAP – Rounds and Reps) AMRAP 15: 15 Hand Release Push-ups 30 Sit-ups 60 Double Unders ‍ AGE GROUP 13-15 & 55+ | Same as Class Warm Up General Flow 0:30 Each Calf Stretch (right) Calf Stretch (left) Pec Stretch (right) Pec Stretch (left) Upward Dog Press Ups Pogo Hops Inchworms Hollow Hold Single Unders Sit Ups Double Unders After Party Killer Core For Quality: 50 Second Front Plank, 10 V-Ups 40 Second Front Plank, 20 V-Ups 30 Second Front Plank, 30 V-Ups 20 Second Front Plank, 40 V-Ups 10 Second Front Plank, 50 V-UpsRead more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 1 Power Clean ‍ * Same Weight Across * Aim For 89% 1RM) “Pet Peeve” (Time) 4 Rounds For Time: 400 Meter Run 8 Power Snatches (115/85) 8 Dumbbell Box Step-ups (20″) ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+: (95/65), (50/35)’sMod. 1: (95/65) (35/25)’s Mod. 2: 300m Run (75/55) (25/15)s Mod. 3: (135/95) Warm Up General Flow (Grab PVC Pipe) 0:30 PVC Passhtrough 0:30 PVC Around the Worlds 0:30 Deep Squat Hold 0:30 Alternating Reverse Lunges 0:30 PVC Overhead Squat 0:30 Box Step Downs (Tempo on the way down) 0:30 Pogo Hops 0:30 High Knees (In place) 0:30 Alternating Step Ups Power Snatch Progression Sumo DL After Party Gun Show 4 Sets Set 1: Big Set Strict Pull-ups Set 2: Big Set Strict Chin-ups Set 3: Big Set Banded Strict Pull-ups Set 4: Big Set...Read more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 1 Power Clean ‍ * Same Weight Across * Aim For 89% 1RM) “Pet Peeve” (Time) 4 Rounds For Time: 400 Meter Run 8 Power Snatches (115/85) 8 Dumbbell Box Step-ups (20″) ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+: (95/65), (50/35)’sMod. 1: (95/65) (35/25)’s Mod. 2: 300m Run (75/55) (25/15)s Mod. 3: (135/95) Warm Up General Flow (Grab PVC Pipe) 0:30 PVC Passhtrough 0:30 PVC Around the Worlds 0:30 Deep Squat Hold 0:30 Alternating Reverse Lunges 0:30 PVC Overhead Squat 0:30 Box Step Downs (Tempo on the way down) 0:30 Pogo Hops 0:30 High Knees (In place) 0:30 Alternating Step Ups Power Snatch Progression Sumo DL After Party Gun Show 4 Sets Set 1: Big Set Strict Pull-ups Set 2: Big Set Strict Chin-ups Set 3: Big Set Banded Strict Pull-ups Set 4: Big Set...Read more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 1 Power Clean ‍ * Same Weight Across * Aim For 89% 1RM) “Pet Peeve” (Time) 4 Rounds For Time: 400 Meter Run 8 Power Snatches (115/85) 8 Dumbbell Box Step-ups (20″) ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+: (95/65), (50/35)’sMod. 1: (95/65) (35/25)’s Mod. 2: 300m Run (75/55) (25/15)s Mod. 3: (135/95) Warm Up General Flow (Grab PVC Pipe) 0:30 PVC Passhtrough 0:30 PVC Around the Worlds 0:30 Deep Squat Hold 0:30 Alternating Reverse Lunges 0:30 PVC Overhead Squat 0:30 Box Step Downs (Tempo on the way down) 0:30 Pogo Hops 0:30 High Knees (In place) 0:30 Alternating Step Ups Power Snatch Progression Sumo DL After Party Gun Show 4 Sets Set 1: Big Set Strict Pull-ups Set 2: Big Set Strict Chin-ups Set 3: Big Set Banded Strict Pull-ups Set 4: Big Set...Read more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 1 Power Clean ‍ * Same Weight Across * Aim For 89% 1RM) “Pet Peeve” (Time) 4 Rounds For Time: 400 Meter Run 8 Power Snatches (115/85) 8 Dumbbell Box Step-ups (20″) ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+: (95/65), (50/35)’sMod. 1: (95/65) (35/25)’s Mod. 2: 300m Run (75/55) (25/15)s Mod. 3: (135/95) Warm Up General Flow (Grab PVC Pipe) 0:30 PVC Passhtrough 0:30 PVC Around the Worlds 0:30 Deep Squat Hold 0:30 Alternating Reverse Lunges 0:30 PVC Overhead Squat 0:30 Box Step Downs (Tempo on the way down) 0:30 Pogo Hops 0:30 High Knees (In place) 0:30 Alternating Step Ups Power Snatch Progression Sumo DL After Party Gun Show 4 Sets Set 1: Big Set Strict Pull-ups Set 2: Big Set Strict Chin-ups Set 3: Big Set Banded Strict Pull-ups Set 4: Big Set...Read more