WOD

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 Sets
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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 Sets
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Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press 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) 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 Sets
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Bellhouse Crossfit – CrossFit “Kinda Hyrox” w/ a partner (Time) 400m together 100 lunges (50/35) 400m together 1000m row 400m together 75 burpees split 400m run together 75 wall balls 20/14 25min cap Runs together but split everything else however.
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Bellhouse Crossfit – CrossFit “Kinda Hyrox” w/ a partner (Time) 400m together 100 lunges (50/35) 400m together 1000m row 400m together 75 burpees split 400m run together 75 wall balls 20/14 25min cap Runs together but split everything else however.
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