Bellhouse Crossfit – CrossFit Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14) (KG conv: 9/6...Read More

Bellhouse Crossfit – CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (35/25) 40 Wall Balls (20/14)...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Coat of Many Colors (5 Rounds for reps) Freedom (RX’d)...Read More

Bellhouse Crossfit – CrossFit Saturday Fun (Time) 10 Rounds for time w/Partner: Partner 1: 15KBS 5 Goblet Squats 3 Push-ups Partner 2: 200m Run Switch when both athletes are done. Toes to Bar (Day 2) (AMRAP – Rounds and Reps) WARM UP 2 rounds of: 15 Scap Pull Ups 7 V-Ups or Alternating V-Ups WORKOUT...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Workout Coat of Many Colors (5 Rounds for reps)...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters CrossFit Games...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters CrossFit Games...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters Workout...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3....Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3....Read More