Bellhouse Crossfit – CrossFit Deadlift (5 Sets [Building In Weight]: 2 Deadlifts at 75-85% Rest 1-2 Minutes Between Sets) Tiger Blood (Time) 3 Rounds For Time: 10 Clean & Jerks (135/95) 400 Meter Run Time Cap: 15 Minutes AGE GROUP 55+ / 13-15 (115/85) Mod 1) (115/85) Mod 2) 200m run (95/65) Mod 3) (155/105) Warm up General Flow 200m Jog 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Quad Pulls 0:30 Alternating Knuckle Draggers 0:30 Leg Swings (front to back) 0:30 Big Arm Circles 0:30 Inchworm + Push Ups Accessory Work Posterior Pump [PART A] 3 Sets: 15 Barbell Good Mornings * Rest 2-3 Minutes Between Sets [PART B] 3 Sets: 1 Minute Wall Sit Marches * 1 Minute Rest Between SetsRead more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (5 Sets [Building In Weight]: 2 Strict Pull-ups at 75-85% On the 1:30 x 10 Sets: Rest 1-2 Minutes Between Sets) Cut Backs (Calories) On the 1:30 x 10 Sets: 10-1 Pull-ups 30 Double Unders Max Calorie Row Score : Total Cals AGE GROUP : Same as class Mod 1) 10-1 Pull ups 20 double unders Mod 2) 10 -1 Jumping Pull Ups or Ring Rows 30 single unders Mod 3) 10-1 Chest to bar 30 double unders Warm Up General Flow 2:00 Easy Row 0:30 Downward Dog + Foot Pedal 0:30 Child’s Pose 0:30 Mountain Climbers 0:20 Dead Hang 0:20 Supinated Dead Hang 0:20 Active Hang Accessory Work Killer Core 5 Rounds For Quality: 10-8-6-4-2 Barbell Rollouts 30 Second Side Plank (R) 30 Second Side Plank (L)Read more

Bellhouse Crossfit – CrossFit Back Squat (5 Sets [Building In Weight]: 2 Back Squats at 75-85% Rest 1-2 Minutes Between Sets) Tunnel Vision (Time) 5 Rounds For Time: 15 Box Jumps (24″/20″) 15 Wallballs (20/14) 15 Kettlebell Swings (53/35) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (20/10) to 9′ (35/25)lb Mod 1) Box Jumps (20”) Wall Balls (14/10) KB (35/25) Mod 2) 10 Box / Plate Jumps 10 Wall Balls (14/10) 10 Russian KBS (35/25) Warm Up General Flow 1:00 Box Step Ups 0:30 Elevated Pigeon (on box) (right) 0:30 Elevated Pigeon (on box (left) 0:30 Squat Hold 0:30 Scorpions 0:30 Spidermans 0:30 Glute Bridges 0:30 Air Squats Accessory Work Gun Show [PART A] 4 Sets: 10 Close Grip Bench Press * Same Weight Across [PART B] 3 Sets: 30 Banded Tricep Pushdowns * Rest 1-2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 20-lb (10-kg) dumbbell M: 35-lb (15-kg) dumbbellTo learn more about CrossFit Games Open 25.1...Read more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM AMRAP 20 600m Row 40 Russian KBS (50/35) 20 KB Box Step Overs (50/35) Score : Rounds plus reps Target : 4-6 Rounds HYROX : 8:45 AM For Quality: 20 Min Easy Run Into… 10 x 100m Build Up Sprints Into… .7 Mile Easy Jog We will warm up at BellHouse and then all drive over to Blue Heron Park for the workout! It’s going to be a GORGEOUS day! ☀️Read more