Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as classMod. 1: 100 Dubs Mod. 2: 800/700m Row 200 Singles 1200m Run 200 Singles 800/700m Row Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more

Bellhouse Crossfit – CrossFit “Upbeat” (Time) For Time: 1,000/900 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 1,000/900 Meter Row ‍ Time Cap: 30 Minutes ‍ AGE GROUP 13-15 & 55+ | Same as class Warm Up 0:30 Roll Out Feet With Lacrosse Ball 0:30 Roll Out Calves With Foam Roller 0:15 Bent Knee Calf Stretch [Each Leg] 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 20 Single Unders Row progression Double Under progression After Party Killer Core 3 Super Sets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) ‍ Rest 2 Minutes Between Super SetsRead more

Bellhouse Crossfit – CrossFit Mindset Monday “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap. Bench Press (3 Sets:  3 Bench Press  ‍ * Same Weight Across  * Aim For 82% 1RM) “Show Of Hands” (AMRAP – Reps) On the 1:30 x 10 Sets: 5 Strict Pull-ups 15 Dumbbell Goblet Squats (50/35) Max Hand Release Push-ups Score| Total Hand Release Push ups AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: 3 Strict pull ups (35/25) Mod. 2: 5 difficult ring rows 15 Goblet squats(25/15) Push ups to abmats or box Mod. 3: On the 1:30 x 10 Sets: 8 Chest to Bar Pull-ups 8 Single Leg Squats (R) 8 Single Leg Squats (L) Max Wall Walks Warm Up...Read more

Bellhouse Crossfit – CrossFit Mindset Monday “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap. Bench Press (3 Sets:  3 Bench Press  ‍ * Same Weight Across  * Aim For 82% 1RM) “Show Of Hands” (AMRAP – Reps) On the 1:30 x 10 Sets: 5 Strict Pull-ups 15 Dumbbell Goblet Squats (50/35) Max Hand Release Push-ups Score| Total Hand Release Push ups AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: 3 Strict pull ups (35/25) Mod. 2: 5 difficult ring rows 15 Goblet squats(25/15) Push ups to abmats or box Mod. 3: On the 1:30 x 10 Sets: 8 Chest to Bar Pull-ups 8 Single Leg Squats (R) 8 Single Leg Squats (L) Max Wall Walks Warm Up...Read more

Bellhouse Crossfit – CrossFit Mindset Monday “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” Progress is often more sustainable when made gradually; small, consistent steps are better than one big, risky leap. Bench Press (3 Sets:  3 Bench Press  ‍ * Same Weight Across  * Aim For 82% 1RM) “Show Of Hands” (AMRAP – Reps) On the 1:30 x 10 Sets: 5 Strict Pull-ups 15 Dumbbell Goblet Squats (50/35) Max Hand Release Push-ups Score| Total Hand Release Push ups AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: 3 Strict pull ups (35/25) Mod. 2: 5 difficult ring rows 15 Goblet squats(25/15) Push ups to abmats or box Mod. 3: On the 1:30 x 10 Sets: 8 Chest to Bar Pull-ups 8 Single Leg Squats (R) 8 Single Leg Squats (L) Max Wall Walks Warm Up...Read more