Bellhouse Crossfit – CrossFit Thruster (3 Sets: 8 Thrusters * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10 minutes AGE GROUP 13-15, 55+ : Same as class Mod 1) (75/55) Mod 2) (45/35) Ring Rows or Jumping Pull Ups Warm Up General Flow 3:00 Row (0:15 Sprint at the top of each minute) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:20 Air Squats 0:20 Ring Rows Accessory Work Upper Body Accessory [PART A] 3 Sets: 10 Alternating Dumbbell Strict Presses * Opposite Arm In Overhead Position * 20 Reps Total (10 Each Side) [PART B] 3 Sets: 10 Alternating Dumbbell Bent Over Rows * Opposite Arm Pulled Into Chest * 20 Reps Total (10 Each Side)Read more

Bellhouse Crossfit – CrossFit Thruster (3 Sets: 8 Thrusters * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime Cap: 10 minutes AGE GROUP 13-15, 55+ : Same as class Mod 1) (75/55) Mod 2) (45/35) Ring Rows or Jumping Pull Ups Warm Up General Flow 3:00 Row (0:15 Sprint at the top of each minute) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:20 Air Squats 0:20 Ring Rows Accessory Work Upper Body Accessory [PART A] 3 Sets: 10 Alternating Dumbbell Strict Presses * Opposite Arm In Overhead Position * 20 Reps Total (10 Each Side) [PART B] 3 Sets: 10 Alternating Dumbbell Bent Over Rows * Opposite Arm Pulled Into Chest * 20 Reps Total (10 Each Side)Read more

Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...Read more

Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...Read more

Bellhouse Crossfit – CrossFit Magic 8 Ball (Time) For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (14/10), (35s/25s) Mod 1) 1200m run 80 sit ups 600m med ball run 40 sit ups 300m farmers carry 20 sit ups (14/10) (35s/25s) Mod 2) 1000m run 60 sit ups 400m med ball run 30 sit ups 200m farmers carry 20 sit ups (14/10) (25s/15s) Mod 3) 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 GHD Sit-ups 400 Meter Farmers Carry 20 Med-Ball GHD Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Warm Up General Flow 0:20 Trunk Twists 0:20 Arm Circles 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Alternating Lunge + Reach 0:20 Spidermans 0:20 Hip Openers 0:20 Soldier Kicks 0:20...Read more