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 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 ‍ Warm up General Flow :20 – :30 each Arm swings Arm...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 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

Bellhouse Crossfit – CrossFit Teeter-Totter (Time) Teeter-Totter For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters (75/55) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 20 Thrusters (95/65) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 10 Thrusters (115/85) ‍ Time Cap: 30 Minutes Warm up General Flow...Read More

Bellhouse Crossfit – CrossFit Teeter-Totter (Time) Teeter-Totter For Time: 500/450 Meter Row 400 Meter Run 30 Thrusters (75/55) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 20 Thrusters (95/65) ‍ Rest 4 Minutes ‍ 500/450 Meter Row 400 Meter Run 10 Thrusters (115/85) ‍ Time Cap: 30 Minutes Row Mods) 450/300m Run...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike -into- 3 sets: 5 Scap Pull Ups 5 Hanging Knee Raises 3 Zombie Climbs (or 10 Ring Rows) 5/4 Calorie Air Bike (build-in pace) 2. Workout Prep Rope Climb Practice Gymnastics Gymnastics Skill Review (Checkmark) Take 15 min to practice Rope...Read More

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Warm up General Flow :20 – :30 each Bike Scorpions Childs pose Bike DB Crush Grip Floor Press (2 hands) Push ups No push up burpees DB floor press right arm DB floor press left...Read More

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 80% * To Technical Failure ) Lucky Devil (Time) Lucky Devil For Time: 80/60 Calorie Bike 50 Toes to Bar 50 Single Arm Devil’s Press (50/35) * Partition However You’d Like ‍ Time Cap 18:00 Bike Mods) 70/50 cals T2B Mods)...Read More