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) 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 “Dasher” (Time) For Time: 1,000 Meter Run 50 Sit-ups, 25 Push-ups 800 Meter Run 40 Sit-ups, 20 Push-ups 600 Meter Run 30 Sit-ups, 15 Push-ups 400 Meter Run 20 Sit-ups, 10 Push-ups 200 Meter Run 10 Sit-ups, 5 Push-ups ‍ Time Cap: 35 Minutes AGE GROUP Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Tall Plank Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each Set * Aim To Increase Total Weight From 12/12Read more

Bellhouse Crossfit – CrossFit “Dasher” (Time) For Time: 1,000 Meter Run 50 Sit-ups, 25 Push-ups 800 Meter Run 40 Sit-ups, 20 Push-ups 600 Meter Run 30 Sit-ups, 15 Push-ups 400 Meter Run 20 Sit-ups, 10 Push-ups 200 Meter Run 10 Sit-ups, 5 Push-ups ‍ Time Cap: 35 Minutes AGE GROUP Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Tall Plank Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each Set * Aim To Increase Total Weight From 12/12Read more

Bellhouse Crossfit – CrossFit “Dasher” (Time) For Time: 1,000 Meter Run 50 Sit-ups, 25 Push-ups 800 Meter Run 40 Sit-ups, 20 Push-ups 600 Meter Run 30 Sit-ups, 15 Push-ups 400 Meter Run 20 Sit-ups, 10 Push-ups 200 Meter Run 10 Sit-ups, 5 Push-ups ‍ Time Cap: 35 Minutes AGE GROUP Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Tall Plank Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each Set * Aim To Increase Total Weight From 12/12Read more

Bellhouse Crossfit – CrossFit “Dasher” (Time) For Time: 1,000 Meter Run 50 Sit-ups, 25 Push-ups 800 Meter Run 40 Sit-ups, 20 Push-ups 600 Meter Run 30 Sit-ups, 15 Push-ups 400 Meter Run 20 Sit-ups, 10 Push-ups 200 Meter Run 10 Sit-ups, 5 Push-ups ‍ Time Cap: 35 Minutes AGE GROUP Same as class Warm Up General Flow 0:20-0:30 Each Arm Circles (Small to Large) Leg Swings (Front and Side) Air Squats Tall Plank Inchworms Mountain Climbers Plank Shoulder Taps Dynamic Lunges Scapular Push-Ups High Knees Butt Kicks After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each Set * Aim To Increase Total Weight From 12/12Read more