Bellhouse Crossfit – CrossFit Goat Day (No Measure) On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -Or- “First Hand” [Optional EMOM] On the Minute x 20: Minute 1: Bike Erg Calories Minute 2: AbMat Sit-ups Minute 3: Double Unders Minute 4: Rest Warm Up General Flow 3:00 Bike 0:30 Quad...Read More

Bellhouse Crossfit – CrossFit Weighted Pull-ups (4 Sets: 1 Weighted Strict Pull-up – Rest 20 Seconds 3 Medball Slams * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Hallucinate (AMRAP – Rounds and Reps) AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Dumbbell Snatches (70/50) AGE GROUP...Read More

Bellhouse Crossfit – CrossFit Back Squat (4 Sets: 1 Back Squat * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Lungs and Lunges (Time) For Time: 60-40-20 Calorie Row (Women’s Calories: 48-32-16) 30-20-10 Front Rack Lunges (115/85) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (95/65) Mod 1) 50-40-30 Row...Read More

Bellhouse Crossfit – CrossFit Deadlift (4 Sets: 1 Deadlift – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Snack Time (Time) For Time: 600 Meter Run 50 Toes to Bar 40 Dumbbell Push Press OR 30 HSPUs 30 Dumbbell Hang Power...Read More

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM Nutrition Chat with Coach Josh This is a 15 minute nutrition chat with THE Coach Josh about how to properly fuel your body for the Open, Hyrox and any future competitive events. This nutrition chat will be held in the gym in between the Saturday classes (8:30-8:45...Read More

Bellhouse Crossfit – CrossFit Hilltop (Time) For Time 100/80 Calorie Row 50 Thrusters 50 Pull-ups 50 Thrusters 100/80 Calorie Row Barbell: (45/35) AGE GROUP : Same as class Mod 1) 100/80 cals 40 thrusters 40 pull ups 40 thrusters 100/80 cals Mod 2) 80/64 cals 40 thrusters (35/15) 40 ring rows 40 thrusters (35/15) 80/64...Read More

Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 6 Sumo Deadlift * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Hurry Back (Time) For Time: 40-30-20-10 Box Jumps (24″/20″) 20-15-10-5 Power Cleans (155/105) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (115/85) Mod 1) (135/95) Mod 2) 30-20-15-10 Box Jumps...Read More

Bellhouse Crossfit – CrossFit Caitlin (Time) For Time: 2,000 Meter Row 120 Calorie Bike Erg OR 96/72 Echo Bike Cals 1,600 Meter Run Time Cap: 35 Minutes AGE GROUP : Same as Class Mod 1) Same as class Mod 2) 1,200m Row 60/45 Echo Bike Cals OR 80 Cal Bike Erg 1,000m Run Warm Up...Read More

Bellhouse Crossfit – CrossFit Shoulder Press (3 Sets: 6 Strict Press * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) One Last Breath (Time) For Time: 60 Toes to Bar 60 Push Jerks (135/95) * Partition However You’d Like Time Cap: 15 Minutes AGE GROUP 55+ / 13-15 (95/65) Mod 1)...Read More

Bellhouse Crossfit – CrossFit Overhead Squat (3 sets of 6 Build to Technical Failure. If it doesn’t look good or feel good, stay or go down in weight. ) Clean Up (Time) 10 Rounds For Time: 3 Deadlifts (255/175) 1-10 Dumbbell Front Squats (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (185/135), (35/25)’s...Read More