Bellhouse Crossfit – CrossFit Bring A Friend Saturday (Time) Teams of 3 people 6 rounds 50/40 Cal Row 20 Double DB Hang Snatches(50/35s) (2 people work 1 rests) *after each round 50ft DDB lunge (1 person at a time) 32min. CapRead more

Bellhouse Crossfit – CrossFit Bring A Friend Saturday (Time) Teams of 3 people 6 rounds 50/40 Cal Row 20 Double DB Hang Snatches(50/35s) (2 people work 1 rests) *after each round 50ft DDB lunge (1 person at a time) 32min. CapRead more

Bellhouse Crossfit – CrossFit “Seeing Double” (Time) [TEAMS OF 2] 10 Rounds Each For Time: 6 Double Dumbbell Hang Snatches 30 Double Unders 15/12 Calorie Row ‍ Dumbbells: (50/35)’s ‍ * Switch After Full Rounds ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | (35/20)’sRead more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  1 Back Squat ‍ * Same Weight Across  * Aim For 89% 1RM) “Slicing & Dicing” (Time) [For Time]: 3 Rounds: 9 Thrusters 9 Toes to Bar ‍ 21 Lateral Barbell Burpees ‍ 3 Rounds: 7 Thrusters 7 Toes to Bar ‍ 21 Lateral Barbell Burpees ‍ 3 Rounds: 5 Thrusters 5 Toes to Bar ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55)Mod. 1: (75/55) 7,5,3 Toes to bar Mod.2: (65/45) Knee ups or V-ups 18 lateral barbell burpees Warm Up General Flow 0:20 Each Quick Ups Arm Circles Scorpions Samson Stretch with Overhead Reach Spiderman Lunges Air Squats Inchworms to Plank Shoulder Taps (in Plank Position) Lateral Hops (side-to-side) Leg Swings (Front and Side) High Knees Burpees After Party “Nospil ” Not For Time: 400 Meter Backwards Sled Drag (90/60)Read more

Bellhouse Crossfit – CrossFit Back Squat (3 Sets:  1 Back Squat ‍ * Same Weight Across  * Aim For 89% 1RM) “Slicing & Dicing” (Time) [For Time]: 3 Rounds: 9 Thrusters 9 Toes to Bar ‍ 21 Lateral Barbell Burpees ‍ 3 Rounds: 7 Thrusters 7 Toes to Bar ‍ 21 Lateral Barbell Burpees ‍ 3 Rounds: 5 Thrusters 5 Toes to Bar ‍ Barbell: (95/65) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (75/55)Mod. 1: (75/55) 7,5,3 Toes to bar Mod.2: (65/45) Knee ups or V-ups 18 lateral barbell burpees Warm Up General Flow 0:20 Each Quick Ups Arm Circles Scorpions Samson Stretch with Overhead Reach Spiderman Lunges Air Squats Inchworms to Plank Shoulder Taps (in Plank Position) Lateral Hops (side-to-side) Leg Swings (Front and Side) High Knees Burpees After Party “Nospil ” Not For Time: 400 Meter Backwards Sled Drag (90/60)Read more