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) 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 “4k Med-ley” (Time) For Time: 1,000 Meter Run 800 Meter Med-Ball Run 400 Meter Farmers Carry 800 Meter Med-Ball Run 1,000 Meter Run ‍ Rest 2 Minutes Between Stations ‍ Dumbbells: (50/35)’s Med-Ball: (20/14) ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Dumbbells: (35/20)’s + Wallball: (14/10)Mod. 1: 600m Med ball Run Mod. 2: 600m Run 500m Med-ball run 400m Farmers carry (35/25) 500m Med-ball run 600m Run Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Overhead Med-Ball Carry Walk (lightweight) Single-Arm Farmer’s Walk (lightweight) After Party Killer Core: [PART A] Accumulate 3 Minute Plank Hold ‍ [PART B] B) 3 x 15 Paloff Press (Each Side) ‍ No Rest Between SetsRead more

Bellhouse Crossfit – CrossFit “4k Med-ley” (Time) For Time: 1,000 Meter Run 800 Meter Med-Ball Run 400 Meter Farmers Carry 800 Meter Med-Ball Run 1,000 Meter Run ‍ Rest 2 Minutes Between Stations ‍ Dumbbells: (50/35)’s Med-Ball: (20/14) ‍ Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Dumbbells: (35/20)’s + Wallball: (14/10)Mod. 1: 600m Med ball Run Mod. 2: 600m Run 500m Med-ball run 400m Farmers carry (35/25) 500m Med-ball run 600m Run Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Overhead Med-Ball Carry Walk (lightweight) Single-Arm Farmer’s Walk (lightweight) After Party Killer Core: [PART A] Accumulate 3 Minute Plank Hold ‍ [PART B] B) 3 x 15 Paloff Press (Each Side) ‍ No Rest Between SetsRead more