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

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

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