Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes,...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. Strength Every 1:00 for 5 minutes perform 5 Back Squats...Read More

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Tony Perkis...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4 min AMRAP 30 sec single/double unders 10 Plate Toe Taps (each side) 10 Heel Toe Rocks 10 Floor Plate Press 2. Workout Prep 1 set: 100m Row 5 Push Ups 10 Double Unders Workout...Read More

Bellhouse Crossfit – CrossFit Workout Option 1 Pickled Eggs (Time) Freedom (RX’d) For Time: 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks 40/32 Calorie Air Bike 4 Wall Walks 100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) 4 Wall Walks (KG conv: 22.5/15 DBs) Independence For Time: 3 Wall...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2 2 Rounds...Read More

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (Time) For Time w/Partner: 100/75 Cal Bike 100 Front Squats (135/95) 100/75 Cal Row 1 Mile (8x 200m laps) * You may break up reps between partners however you want Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 rounds 1:00 Air Bike 1:00 Row 1:00 Run 1:00 Ski 10 Box Step Ups 2. Workout Prep Use this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d) Teams of 2...Read More

Bellhouse Crossfit – CrossFit Open 24.1 (No Measure) This is the placeholder for CrossFit Open workout 24.1. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here: https://bit.ly/3wr2tfR Mobility (No Measure) 1 min Barbell Quad Smash (each...Read More