Bellhouse Crossfit – CrossFit 12.28.24 (4 Rounds for time) 5 min stations Rest in time remaining: (4:30 Cap) 30 DB Snatch 500m Row 30 DB Lunge 400m Ski or 800m Bike (*May need to have people start at different parts of this) 30 Burpees 400m Run 30 Single DB Thrusters (15 each) 24/18 Cal Bike Post workout Pump: (No Measure) 3 rounds 21s w empty Barbell (7 bottom to middle, 7 middle to top, 7 total) 30 Banded Tricep extensions Rest 1:00 Between rounds.Read more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets: 2 Front Squats ‍ * Same Weight Across * Aim For 86% 1RM) “Outkast” (Time) For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) ‍ Time Cap: 18 Minutes ‍ Women’s Calories: 24-18-14-10-4 AGE GROUP 13-15 & 55+: (95/65)Mod. 1: (95/65) Mod. 2: Men: 24-18-14-10-4 Calorie Row Women: 18-14-10-7-4 15-12-9-6-3 Hang Squat Cleans (75/55) Warm Up General Flow Grab an Empty Barbell :30 Pigeon (right + left) :30 Scorpions :30 Bootstraps :30 Squat Hold :30 Row :30 Empty Barbell Elbow Rotations :30 Row :30 Empty Barbell Goodmornings :30 Row :30 Empty Barbell Bottom of Front Squat Hold After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART B] 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets: 2 Front Squats ‍ * Same Weight Across * Aim For 86% 1RM) “Outkast” (Time) For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) ‍ Time Cap: 18 Minutes ‍ Women’s Calories: 24-18-14-10-4 AGE GROUP 13-15 & 55+: (95/65)Mod. 1: (95/65) Mod. 2: Men: 24-18-14-10-4 Calorie Row Women: 18-14-10-7-4 15-12-9-6-3 Hang Squat Cleans (75/55) Warm Up General Flow Grab an Empty Barbell :30 Pigeon (right + left) :30 Scorpions :30 Bootstraps :30 Squat Hold :30 Row :30 Empty Barbell Elbow Rotations :30 Row :30 Empty Barbell Goodmornings :30 Row :30 Empty Barbell Bottom of Front Squat Hold After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART B] 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets: 2 Front Squats ‍ * Same Weight Across * Aim For 86% 1RM) “Outkast” (Time) For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) ‍ Time Cap: 18 Minutes ‍ Women’s Calories: 24-18-14-10-4 AGE GROUP 13-15 & 55+: (95/65)Mod. 1: (95/65) Mod. 2: Men: 24-18-14-10-4 Calorie Row Women: 18-14-10-7-4 15-12-9-6-3 Hang Squat Cleans (75/55) Warm Up General Flow Grab an Empty Barbell :30 Pigeon (right + left) :30 Scorpions :30 Bootstraps :30 Squat Hold :30 Row :30 Empty Barbell Elbow Rotations :30 Row :30 Empty Barbell Goodmornings :30 Row :30 Empty Barbell Bottom of Front Squat Hold After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART B] 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit Front Squat (3 Sets: 2 Front Squats ‍ * Same Weight Across * Aim For 86% 1RM) “Outkast” (Time) For Time: 30-24-18-12-6 Calorie Row 15-12-9-6-3 Hang Squat Cleans (135/95) ‍ Time Cap: 18 Minutes ‍ Women’s Calories: 24-18-14-10-4 AGE GROUP 13-15 & 55+: (95/65)Mod. 1: (95/65) Mod. 2: Men: 24-18-14-10-4 Calorie Row Women: 18-14-10-7-4 15-12-9-6-3 Hang Squat Cleans (75/55) Warm Up General Flow Grab an Empty Barbell :30 Pigeon (right + left) :30 Scorpions :30 Bootstraps :30 Squat Hold :30 Row :30 Empty Barbell Elbow Rotations :30 Row :30 Empty Barbell Goodmornings :30 Row :30 Empty Barbell Bottom of Front Squat Hold After Party Posterior Pump [PART A] 100 Banded Glute Bridges ‍ [PART B] 100 Box Hamstring CurlsRead more