Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up RepsMod. 1: Ring rows AbMat push ups Mod. 3: Max Unbroken Ring Muscle-ups Max Unbroken Strict HSPU Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍...Read more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press   – Rest 20 Seconds –  3 Lying Medball Chest Throws (14/10) ‍ * Build In Weight To Technical Failure  * Aim for ~75-80%  * Rest 2-3 Minutes Between Sets) “Trophies” (AMRAP – Reps) AMRAP 15: Max Unbroken Strict Pull-ups 100 Meter Run Max Unbroken Push-ups 100 Meter Run ‍ AGE GROUP 13-15 & 55+ | Same as Class Score: Total Pull up + Push up Reps Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Calf Raises After Party Gun Show [PART A] 3 Sets: 10 Barbell Biceps Curls ‍ [PART B] 3 Sets: 30 Banded Straight Arm Lat Pressdowns ‍ Rest 2 Minutes Between All Sets ‍Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  5 Deadlifts  ‍ * Build In Weight To Technical Failure ) “Unhinged” (Time) For Time: 21-15-9 Deadlifts (225/155) 42-30-18 Box Jumps (24″/20″) 63-45-27 AbMat Sit-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 18-12-6 Deadlifts (225/155) 36-24-12 Box Jumps (24″/20″) 54-36-18 AbMat Sit-ups Mod. 2 18-12-6 Deadlifts (155/105) 36-24-12 Box Jumps (20″/16”) 54-36-18 AbMat Sit-ups Mod. 3: 21-15-9 Deadlifts (275/185) 42-30-18 Box Jump Overs (24″/20″) 42-30-18 GHD Sit-ups Warm Up General Flow 3:00 Bike 0:30 Bodyweight Goodmornings 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Box Step Ups 0:20 Hollow Hold 0:20 Squat Jumps 0:20 Sit Ups 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets: 10 Banded Barbell Hip Thrusts ‍ * Mini-Band Around Knees ‍ [PART B] Accumulate 3 Minutes: Reverse Plank Hold (On Benches) ‍Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  5 Deadlifts  ‍ * Build In Weight To Technical Failure ) “Unhinged” (Time) For Time: 21-15-9 Deadlifts (225/155) 42-30-18 Box Jumps (24″/20″) 63-45-27 AbMat Sit-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 18-12-6 Deadlifts (225/155) 36-24-12 Box Jumps (24″/20″) 54-36-18 AbMat Sit-ups Mod. 2 18-12-6 Deadlifts (155/105) 36-24-12 Box Jumps (20″/16”) 54-36-18 AbMat Sit-ups Mod. 3: 21-15-9 Deadlifts (275/185) 42-30-18 Box Jump Overs (24″/20″) 42-30-18 GHD Sit-ups Warm Up General Flow 3:00 Bike 0:30 Bodyweight Goodmornings 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Box Step Ups 0:20 Hollow Hold 0:20 Squat Jumps 0:20 Sit Ups 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets: 10 Banded Barbell Hip Thrusts ‍ * Mini-Band Around Knees ‍ [PART B] Accumulate 3 Minutes: Reverse Plank Hold (On Benches) ‍Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  5 Deadlifts  ‍ * Build In Weight To Technical Failure ) “Unhinged” (Time) For Time: 21-15-9 Deadlifts (225/155) 42-30-18 Box Jumps (24″/20″) 63-45-27 AbMat Sit-ups ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 18-12-6 Deadlifts (225/155) 36-24-12 Box Jumps (24″/20″) 54-36-18 AbMat Sit-ups Mod. 2 18-12-6 Deadlifts (155/105) 36-24-12 Box Jumps (20″/16”) 54-36-18 AbMat Sit-ups Mod. 3: 21-15-9 Deadlifts (275/185) 42-30-18 Box Jump Overs (24″/20″) 42-30-18 GHD Sit-ups Warm Up General Flow 3:00 Bike 0:30 Bodyweight Goodmornings 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Box Step Ups 0:20 Hollow Hold 0:20 Squat Jumps 0:20 Sit Ups 0:20 Box Jumps After Party Posterior Pump [PART A] 3 Sets: 10 Banded Barbell Hip Thrusts ‍ * Mini-Band Around Knees ‍ [PART B] Accumulate 3 Minutes: Reverse Plank Hold (On Benches) ‍Read more