Bellhouse Crossfit – CrossFit Spring Chicken (Calories) 4 Rounds x AMRAP 8: 1,000 Meter Run Max Calorie Row -Rest 2 Minutes Between Rounds AGE GROUP : Same as Class Mod 1) 800m run Mod 2) 600m runRead more

Bellhouse Crossfit – CrossFit Deadlift (4 Sets [Building In Weight]: 2 Deadlifts at 80-90% Rest 2-3 Minutes Between Set) 007 (Time) 5 Rounds For Time: 15 Box Jumps (24″/20″) 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Jerks Double Dumbbells: (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) (35s/25s) Mod 2) (25s/15s) (20/16in) Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (right) 0:30 Elevated Pigeon (left) 0:30 Pogo Hops 0:30 Reverse Lunges With Reach 0:30 Squat Jumps 0:30 Goodmornings 0:30 Box Jumps Accessory Work [PART A] 3 Sets: 10 Tempo Barbell Strict Press + 10 Push Press • 3 Second Negative • Rest 1-2 Minutes Between Sets [PART B] Accumulate 100 Banded Pull-ApartsRead more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (4 Sets [Building In Weight]: 2 Strict Pull-ups at 80-90% Rest 2-3 Minutes Between Sets) Whoville (AMRAP – Rounds and Reps) AMRAP 15: 1 Rope Climb (15′) 10 Hand Release Push-ups OR 10 HSPUs 15 Sit-ups AGE GROUP 55+ / 13-15 Same as class Mod 1) 8 HSPUs w/ 1 Ab Mat Mod 2) 2 Pulls to Stand 10 Knee HRPUs Mod 3) 1 Legless Rope Climb (15′) 10 Handstand Push-ups 15 GHD Sit-ups Warm Up General Flow 0:30 Tall Plank Hold 0:30 Downward Upward Dogs 0:30 Spiderman Stretch 0:30 Scorpions 0:30 Plank Shoulder Taps 0:30 Mountain Climbers 0:30 Pec Stretch (right) 0:30 Pec Stretch Left Accessory Work 3-4 Supersets: 30 Second Ring Side Plank (Each Side) 100′ Single-Arm Suitcase Carry (Each Arm)Read more

Bellhouse Crossfit – CrossFit Back Squat (4 Sets [Building In Weight]: 2 Back Squats at 80-90% Rest 2-3 Minutes Between Sets) Heavy Duty (Time) 10 Rounds For Time: 200/180 Meter Row 3 Front Squats (185/135) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (135/95) Mod 1) (135/95) Mod 2) (95/65) Mod 3) 3 Squat Cleans (185/135) Warm Up General Flow 2:00 Row 0:30 Deep Hip Flexor Stretch (right) 0:30 Deep Hip Flexor Stretch (left) 0:30 90/90 Hip Rotations 0:30 Boot Straps 0:30 Bodweight Goodmornings 0:30 Air Squats Accessory Work [PART A] 3 Sets: 10 Banded Barbell Hip Thrusts [PART B] 3 Sets: 10 Rower Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit SATURDAY WORKOUT 8:30 AM CLASS ONLY For Time: Buy In: 400m run 21-15-9 T2B Front Squats Cash Out: 400m run Barbell : (135/95)Read more