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

Bellhouse Crossfit – CrossFit “Five For Fighting” (Calories) AMRAP 5: 1 Round: 24 Pull-ups 24 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike Erg ‍ – Rest 5 Minutes – ‍ AMRAP 5: 2 Rounds: 12 Pull-ups 12 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike Erg ‍ – Rest 5 Minutes – ‍ AMRAP 5: 3 Rounds: 8 Pull-ups 8 Double Dumbbell Squats ‍ Directly Into… ‍ Max Calorie Bike Erg ‍ SCORE: Max Calorie Bike Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’s 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 Kicks After Party Gun Show: [PART A] 3×10 1-Arm Dumbbell Row (Each Side) ‍ [PART B] 3×30 Banded Curls...Read more

Bellhouse Crossfit – CrossFit Push Jerk (3 Sets:  1 Strict Press  ‍ * Same Weight Across  * Aim For 89% 1RM) “Hangry” (Time) 15-12-9: Hang Power Cleans 200 Meter Run Push Jerks 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (115/85)Mod. 1: (115/85) Mod. 2: (95/65) 150m Runs Warm Up General Flow 0:20 Each 100m Jog Arm Circles (Small to Large) Scorpions Samson Stretch with Reach Spiderman Lunges Bootstraps Lateral Lunges Inchworms Hip Circles Shoulder Taps (in Plank Position) High Knees Butt Kicks Tuck Jumps After Party Killer Core: 3 Super Sets 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Super SetsRead more