Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 8 Power Cleans * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Breaking News (Time) 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every Power Clean Break]: 10 Second Penalty Barbell: (115/85) Time Cap: 18 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (95/65) Mod 1) 20 double unders (95/65) Mod 2) 30 single unders (75/55) Mod 3) (135/95) 10 bar-facing burpees Warm Up General Flow 0:30 Easy Jump Rope 0:30 Alternating Worlds Greatest Stretch 0:30 Scorpions 0:30 Upward Dog Press Ups 0:30 Inchworms 0:30 Supermans 0:20 High Jump Single Unders 0:20 Backwards Jump Rope 0:20 Single-Single double 0:20 Double Unders Accessory Work Posterior Pump 4 Supersets For Quality: 20 Banded Russian Kettlebell Swings 1 Minute Wall Sit – Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets: 8 Power Cleans * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Breaking News (Time) 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every Power Clean Break]: 10 Second Penalty Barbell: (115/85) Time Cap: 18 Minutes SCORE: Time AGE GROUP 13-15, 55+ : (95/65) Mod 1) 20 double unders (95/65) Mod 2) 30 single unders (75/55) Mod 3) (135/95) 10 bar-facing burpees Warm Up General Flow 0:30 Easy Jump Rope 0:30 Alternating Worlds Greatest Stretch 0:30 Scorpions 0:30 Upward Dog Press Ups 0:30 Inchworms 0:30 Supermans 0:20 High Jump Single Unders 0:20 Backwards Jump Rope 0:20 Single-Single double 0:20 Double Unders Accessory Work Posterior Pump 4 Supersets For Quality: 20 Banded Russian Kettlebell Swings 1 Minute Wall Sit – Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Stone Cold (Time) For Time: 4,000/3,600 Meter Bike Erg OR 100/80 Cal Echo Bike 2,000/1,800 Meter Row 100 Shuttle Runs (25 ft = 1 shuttle run rep) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes SCORE: Time AGE GROUP 13-15, 55+ : Same as class Mod 1) Same as RX Mod 2) 3,600/3,200 Meter Bike Erg OR 80/60 Cal Echo Bike 1,800/1,200 Meter Row 75 Shuttle Runs Warm Up General Flow 2:00 Easy Bike 2:00 Easy Row 1:00 Easy Shuttle Runs 0:20 Calf Stretch (right) 0:20 Calf Stretch (left) 0:20 Quad Stretch (right) 0:20 Quad Stretch (left) 0:20 Bootstraps 0:20 Knuckle Draggers Accessory Work Gun Show 2 Drop Sets To Failure: A) Max Dumbbell Bench Press (70/50)’s B) Max Dumbbell Bench Press (50/35)’s C) Max Dumbbell Bench Press (35/25)’s * No Rest Between A-B-C * Rest 5 Minutes After CRead more

Bellhouse Crossfit – CrossFit Stone Cold (Time) For Time: 4,000/3,600 Meter Bike Erg OR 100/80 Cal Echo Bike 2,000/1,800 Meter Row 100 Shuttle Runs (25 ft = 1 shuttle run rep) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes SCORE: Time AGE GROUP 13-15, 55+ : Same as class Mod 1) Same as RX Mod 2) 3,600/3,200 Meter Bike Erg OR 80/60 Cal Echo Bike 1,800/1,200 Meter Row 75 Shuttle Runs Warm Up General Flow 2:00 Easy Bike 2:00 Easy Row 1:00 Easy Shuttle Runs 0:20 Calf Stretch (right) 0:20 Calf Stretch (left) 0:20 Quad Stretch (right) 0:20 Quad Stretch (left) 0:20 Bootstraps 0:20 Knuckle Draggers Accessory Work Gun Show 2 Drop Sets To Failure: A) Max Dumbbell Bench Press (70/50)’s B) Max Dumbbell Bench Press (50/35)’s C) Max Dumbbell Bench Press (35/25)’s * No Rest Between A-B-C * Rest 5 Minutes After CRead more

Bellhouse Crossfit – CrossFit Stone Cold (Time) For Time: 4,000/3,600 Meter Bike Erg OR 100/80 Cal Echo Bike 2,000/1,800 Meter Row 100 Shuttle Runs (25 ft = 1 shuttle run rep) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes SCORE: Time AGE GROUP 13-15, 55+ : Same as class Mod 1) Same as RX Mod 2) 3,600/3,200 Meter Bike Erg OR 80/60 Cal Echo Bike 1,800/1,200 Meter Row 75 Shuttle Runs Warm Up General Flow 2:00 Easy Bike 2:00 Easy Row 1:00 Easy Shuttle Runs 0:20 Calf Stretch (right) 0:20 Calf Stretch (left) 0:20 Quad Stretch (right) 0:20 Quad Stretch (left) 0:20 Bootstraps 0:20 Knuckle Draggers Accessory Work Gun Show 2 Drop Sets To Failure: A) Max Dumbbell Bench Press (70/50)’s B) Max Dumbbell Bench Press (50/35)’s C) Max Dumbbell Bench Press (35/25)’s * No Rest Between A-B-C * Rest 5 Minutes After CRead more