Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max Repetitions of Back Squats @ 90% To Technical Failure ) Have A Ball (5 Rounds for reps) “Have A Ball” On the 3:00 x 5 Rounds: 50-40-30-20-10 Wallballs (20/14) Max Calorie Row *Score is row calories Warm up Rowling” Tourney Provide teaching that focuses on sequence...Read More
Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals Directly Into… 3-2-1 Rope Climbs (15′) 25/20 bike cals Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad...Read More
Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg Directly Into… 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg Time Cap: 28 Minutes Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push...Read More
Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max Repetitions of Deadlifts @ 90% To Technical Failure ) Power Up (Time) “Power-Up” 10 Rounds For Time: 200 Meter Run 10-1 Power Cleans (135/95) Time Cap: 18 Minutes Warm up General Flow :30 each 100m run Lunge and reach Lateral lunge and reach Quad pull Knee pull...Read More
Bellhouse Crossfit – CrossFit The Admiral (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) Time Cap: 25 Minutes Warm up General Flow :20 – :30 each Bootstrap Downward dog Pigeon right Downward dog Pigeon left Step ups Air squats Quick ups (no push up...Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air Bike (build in pace) Workout Attack of...Read More
Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press Max Repetitions of Strict Press @ 90% To Technical Failure ) Only Fools Rush In (AMRAP – Rounds and Reps) “Only Fools Rush In” AMRAP 15: 30 AbMat Sit-ups 20/15 Calorie Bike Erg 10 Hang Snatches, 95/65 Warm up General Flow Get out abmats & PVCs :30...Read More