Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  1 Deadlift ‍ * Same Weight Across  * Aim For 89% 1RM) “Open For Business” (AMRAP – Rounds and Reps) AMRAP 13: 55 Deadlifts (225/155) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release Push-ups AGE GROUP 13-15 & 55+ | (155/105)Mod. 1: 45 Deadlifts (225/155) 45 Box Jumps (24″/20″) 45/36 Calorie Row 45 Hand Release Push-ups Mod. 2: 45 Deadlifts (155/105) 45 Box Jumps (20/16”) 40/31 Calorie Row 45 Hand Release Push-ups to AbMat or Box push up Warm Up General Flow 0:20 Each Bear Crawls World’s Greatest Stretch Reverse Lunges with Reach Lateral Leg Swings Cat-Cow Stretch Kang Squats Box Step-Overs Dynamic Toe Touches Standing Arm Crossovers Quadruped Shoulder Taps Glute Bridges with March Tuck Jumps Box Jumps After Party Bulletproof Shoulders 3 Giant Sets 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold...Read more

Bellhouse Crossfit – CrossFit Deadlift (3 Sets:  1 Deadlift ‍ * Same Weight Across  * Aim For 89% 1RM) “Open For Business” (AMRAP – Rounds and Reps) AMRAP 13: 55 Deadlifts (225/155) 55 Box Jumps (24″/20″) 55/45 Calorie Row 55 Hand Release Push-ups AGE GROUP 13-15 & 55+ | (155/105) Warm Up General Flow 0:20 Each Bear Crawls World’s Greatest Stretch Reverse Lunges with Reach Lateral Leg Swings Cat-Cow Stretch Kang Squats Box Step-Overs Dynamic Toe Touches Standing Arm Crossovers Quadruped Shoulder Taps Glute Bridges with March Tuck Jumps Box Jumps After Party Bulletproof Shoulders 3 Giant Sets 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold Press (L) 50′ Dumbbell Overhead Carry (L) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit “Five For Fighting” (Calories) AMRAP 5: 1 Round: 24 Pull-ups 24 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ SCORE: Max Calorie Bike Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25) 18, 2×9, 3×6 Pull ups Mod. 2: (25/15) Ring Rows or Jumping pullups Mod. 3: Chest to bar pull ups Warm Up General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles (Small to Large) Scorpions Samson Stretch Spiderman Lunges Air Squats Cossack Squats Inchworms Leg Swings (Front and Side) Toe Taps (in Plank Position) Glute Bridges High Knees Butt...Read more

Bellhouse Crossfit – CrossFit “Five For Fighting” (Calories) AMRAP 5: 1 Round: 24 Pull-ups 24 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ SCORE: Max Calorie Bike Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25) 18, 2×9, 3×6 Pull ups Mod. 2: (25/15) Ring Rows or Jumping pullups Mod. 3: Chest to bar pull ups Warm Up General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles (Small to Large) Scorpions Samson Stretch Spiderman Lunges Air Squats Cossack Squats Inchworms Leg Swings (Front and Side) Toe Taps (in Plank Position) Glute Bridges High Knees Butt...Read more

Bellhouse Crossfit – CrossFit “Five For Fighting” (Calories) AMRAP 5: 1 Round: 24 Pull-ups 24 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ – Rest 5 Minutes – ‍ AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike ‍ SCORE: Max Calorie Bike Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25) 18, 2×9, 3×6 Pull ups Mod. 2: (25/15) Ring Rows or Jumping pullups Mod. 3: Chest to bar pull ups Warm Up General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles (Small to Large) Scorpions Samson Stretch Spiderman Lunges Air Squats Cossack Squats Inchworms Leg Swings (Front and Side) Toe Taps (in Plank Position) Glute Bridges High Knees Butt...Read more