Bellhouse Crossfit – CrossFit “Damn Daniel” (Time) For Time 50 Pull-ups 400 Meter Run 32 Thrusters 800 Meter Run 32 Thrusters 400 Meter Run 50 Pull-ups ‍ Barbell: (75/55) ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: For Time 35 Pull-ups 400 Meter Run 24 Thrusters 800 Meter Run 24 Thrusters 400 Meter Run 35 Pull-ups (75/55) Mod. 2: 50 Ring Rows 300 Meter Run 32 Thrusters (45/35) 600 Meter Run 32 Thrusters (45/35) 300 Meter Run 50 Ring Rows Mod. 3: Double KB Thrusters (35/25)s Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party Lethal Legs 4 Supersets: 15/12 Cal Bike Erg (Damper 10) 10 Meter Double Dumbbell Walking Lunge @dumbbell(70/50) ‍ Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Damn Daniel” (Time) For Time 50 Pull-ups 400 Meter Run 32 Thrusters 800 Meter Run 32 Thrusters 400 Meter Run 50 Pull-ups ‍ Barbell: (75/55) ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (65/45) Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party Lethal Legs 4 Supersets: 15/12 Cal Bike Erg (Damper 10) 10 Meter Double Dumbbell Walking Lunge @dumbbell(70/50) ‍ Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 15/12 Calorie Echo Bike 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 12/9 Cal echo Bike 9 Burpee Box Jumps(20/16) Mod. 2: 10/8 cal echo Bike 7 Burpee Jump to Plate Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 15/12 Calorie Echo Bike 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 12/9 Cal echo Bike 9 Burpee Box Jumps(20/16) Mod. 2: 10/8 cal echo Bike 7 Burpee Jump to Plate Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 15/12 Calorie Echo Bike 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 12/9 Cal echo Bike 9 Burpee Box Jumps(20/16) Mod. 2: 10/8 cal echo Bike 7 Burpee Jump to Plate Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more