Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 5 sets (1 set every 3:00) 1:30 Ski moderate (OR Row) 10 Banded Strict Pull-Up (Or 10 Ring Rows) 15/12 Knee Push Ups 2. Workout Prep 2 sets: 5 Bench Press (build in weight) 5 Bent Over...Read More

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg ‍ Time Cap: 28 Minutes Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push...Read More

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 25/20 bike cals ‍ Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power...Read More

Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max Repetitions of Deadlifts @ 90% To Technical Failure ‍) Power Up (Time) “Power-Up” 10 Rounds For Time: 200 Meter Run 10-1 Power Cleans (135/95) ‍ Time Cap: 18 Minutes Warm up General Flow :30 each 100m run Lunge and reach Lateral lunge and reach Quad pull Knee pull...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6:00 AMRAP 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog 2. Workout Prep 2 sets: 50m Run 5 GHD’s 5 Wall Balls Workout Revenge of the Sith (Time) Freedom (RX’d) 3 Rounds 400m...Read More

Bellhouse Crossfit – CrossFit The Admiral (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) ‍ Time Cap: 25 Minutes Warm up General Flow :20 – :30 each Bootstrap Downward dog Pigeon right Downward dog Pigeon left Step ups Air squats Quick ups (no push up...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air Bike (build in pace) Workout Attack of...Read More

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press Max Repetitions of Strict Press @ 90% To Technical Failure ) Only Fools Rush In (AMRAP – Rounds and Reps) “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg 10 Hang Snatches, 95/65 Warm up General Flow Get out abmats & PVCs :30...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine 30-second Single Unders or Crossover Practice 3 Inch Worms 10 Walking Lunge Steps 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: Set 1: 1 Bar Muscle Up or 2 Ring Rows 5 Crossover Singles 10ft Kettlebell Walking Lunge Set...Read More