Bellhouse Crossfit – CrossFit Daily Encouragement “Let us run with endurance the race that is set before us” Hebrews 12:1 Power Clean (4 Sets: 3 Power Cleans at 70-80% * Rest 2-3 Minutes Between Sets) Salt Water (Calories) AMRAP 3: 15 Power Cleans (115/85) 15 Lateral Rower Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Power Cleans (135/95) 12 Lateral Rower Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 9 Power Cleans (155/105) 9 Lateral Rower Burpees Max Calorie Row Age Group 55+ / 13-15 (95/65), (115/85), (135/95) Mod 1) RX Weight 12-9-6 rep scheme Mod 2) 15-12-9 rep scheme (105/75) (115/85) (135/95) Mod 3) (135/95) (155/105) (185/135) Warm Up 2 Rounds of :30 each Down Dog to Up Dog Spiderman and Reach Samson Stretch (Right) Samson Stretch (Left) Down Dog with Foot Pedal Quad Pulls Accessory Work Killer Core 4 Supersets: 30 Second Supine Chinese Back...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”Be the best of whatever you are.” – Martin Luther King, JR. CROSSFIT 7:30 AM (Time) For Time: 15 Toes to bar 10 Deadlifts 10 Overhead Squats 15 Toes to bar 20 Deadifts 20 Overhead Squats 15 Toes to bar 30 Deadlifts 30 Overhead Squats (135/95) Time Cap: 18 minutes Time Target : 12-16 minutesMod 1) (95/65) Mod 2) Knee Raises Front Squats instead of OHS HYROX 8:45 AM (Time) 4 Rounds For Time 500m row 15 Double KB Deadlifts (53s/35s) 20 Wallballs (20/14) 100m Farmer’s Carry (53s/35s) Mod 1) 35s/25s 14/10 Mod 2) 300m row 25s/15s 10 lb wallballRead more

Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?” Psalm 27:1 Bench Press (3 Sets [Building In Weight]: 2 Bench Press at 85-95% Rest 2-3 Minutes Between Sets) Abominable Snowman (Time) 8 Rounds For Time: 8 Dumbbell Snatches (70/50) 8 Push-ups OR 2 Wall Walks 8 Box Jumps (30″/24″) 8 Push-ups OR 2 Wall Walks Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (50/35) Mod 1) (50/35) 6 Push Ups OR 1 Wall Walk (24/20in) Mod 2) (35/25) 8 Elevated Push Ups or 2 Scaled Wall Walks (20/16in) Warm Up General Flow 0:30 Scorpions 0:30 Alternating Worlds Greatest 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Tall Plank 0:30 Plank Shoulder Taps 0:30 Bottom of Push-Up Hold 0:30 Tempo Push Ups 0:20 Pogo Hops 0:20...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”All your dreams can come true, IF we have the courage to pursue them” – Walt Disney Stop-n-Shop (Time) 3 Rounds For Time: 200 Meter Farmers Carry (50/35)’s 1,500/1,350 Meter Bike Erg OR 750/675m Row OR 600/540m Ski 100 Double Unders 50 AbMat Sit-ups Time Cap: 35 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) 200m carry (35s/25s) Machines same 75 dubs 50 sit ups Mod 2) 200 carry (25s/15s) 1350/1200m bike erg OR 675/550m row OR 540/500m ski 100 single unders 40 sit ups Mod 3) 30 GHD Sit Ups Warm Up General Flow 3:00 Progressive Bike Warm Up 1:00 Damper super Low 1:00 Damper higher 1:00 Damper Higher 0:30 Floor Forearm Stretch 0:30 Achilles Stretch (each side) 0:20 Hollow Hold 0:20 Alternating V-Ups 0:20 Sit-UpsRead more

Bellhouse Crossfit – CrossFit Daily Encouragement ”Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.” Deuteronomy 31:6 Deadlift (3 Sets [Building In Weight]: 2 Deadlifts at 85-95% Rest 2-3 Minutes Between Sets) Achoo! (AMRAP – Reps) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks Max Lateral Barbell Burpees Barbell: (135/95) AGE GROUP 55+ / 13-15 (115/85) Mod 1) (95/65) Mod 2) (55/45) Warm Up General Flow 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Cobras 0:30 90/90 Hip Rotations 0:30 Glute Bridge Marches 0:30 Bodyweight good Mornings 0:30 Step-back, Step-up Burpees + Step Over Bar 0:15 Jump-back, Jump-up Burpees Over Bar Accessory Work Posterior Pump 3 Supersets: 10 Staggered Stance Dumbbell Deadlifts (R) 10 Staggered Stance Dumbbell Deadlifts (L) 10 Dumbbell Bulgarian...Read more