Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench Press...Read More

Bellhouse Crossfit – CrossFit Bench Press (Bench Press On the 3:00 x 3 Sets: 8 Bench Press Start at 60% and build) Space Force (AMRAP – Rounds and Reps) “Space Force” AMRAP 4: 21/16 Calorie Row 16 Alternating Single Arm Hang DB Snatch 16 Push-ups Rest 1 Minute AMRAP 4: 18/14 Calorie Row 14 Alternating...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench...Read More

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

Bellhouse Crossfit – CrossFit Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb)In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click hereRead More

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

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump Overs 4 V-Ups 1 Wall Walk Kim Possible (5 Rounds for...Read More

Bellhouse Crossfit – CrossFit Overhead Squat (Overhead Squat On the 3:00 x 3 Sets: 8 Overhead Squats Start First Set at 60% & Build) Over The Rainbow (Time) “Over The Rainbow” 3 RFT: 14 OHS, 115/85 14 Lateral Bar Burpees Into 3 RFT 14 Wall Balls, 20/14 14 Lateral Bar Burpees Time Cap: 15 MinutesRead More

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump Overs 4 V-Ups 1 Wall Walk Workout Kim Possible (5...Read More

Bellhouse Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5...Read More