Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 100m Run 5 Sandbag Deadlifts (light-build in weight) 10 Roll and Reach 30-second Knee Plank (elbows) 2. Workout Prep 2 sets: -With partner- 50m Run (together) 2 Sandbag Cleans (build in weight) 10ft Sandbag Carry Workout Reuben Sandwich...Read More

Bellhouse Crossfit – CrossFit Make it a Double (Time) Make It A Double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-ups 36 Double Unders 18 Front Squats 36 Double Unders 15 Pull-ups 30 Double Unders 15 Front Squats 30 Double Unders ‍ Barbell: (115/85) ‍ Time Cap: 15...Read More

Bellhouse Crossfit – CrossFit Front Squat (Front Squat Max Repetitions of Front Squats @ 80% *To Technical Failure ) Make it a Double (Time) Make It A Double For Time: 21 Pull-ups 42 Double Unders 21 Front Squats 42 Double Unders 18 Pull-ups 36 Double Unders 18 Front Squats 36 Double Unders 15 Pull-ups 30...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 8:00 AMRAP 10 Alternating V-Ups (each side) 5 Inch Worms 5 Scap Pullups 30-second Machine 2. Workout Prep 2 sets: 2 Strict Chin Ups 4 Bench Dips 4 V-Ups Gymnastics Gymnastics Skill Review (Checkmark) Take 10-15 min to practice pull-ups....Read More

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Sit Up Mods) 40 Alt V-ups DB Mods) 35/25 lbs, 25/15 lbs Warm up...Read More

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Warm up General Flow :15 – :20 each Get out DBs Arm circles forward...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 Alternating V-Ups 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build in weight) 4 Dumbbell Front Squats (build-in weight) Workout Lobster Roll (Part 1) (5 Rounds for time)...Read More

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes Power Clean Mods) 135/95 lbs, 95/65 lbs Burpee Box Jump Mods) 20/16...Read More

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Warm up General Flow :20 – :30 each Arm swings Arm...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 5 Clean Deadlifts (empty bar) 5 High Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Bird Dogs 2. Strength Every 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10 Set 2: 8+8 Set...Read More