Bellhouse Crossfit – CrossFit Saturday Fun (AMRAP – Rounds and Reps) AMRAP 20: 300/250m row 12 DB push press 12 DB reverse lunges After Party: 5 sets of 10-16 DB bench press (Choose a weight here that is close to failure at 10-16 reps) lift every 2:30Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 1:00 Bike Erg or Air Bike 3 Back Squats (empty bar- build in weight) 10 Suitcase sit up 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 3 Back Squats (build in weight) Workout...Read More

Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max repetitions of Back Squats @ 85% To technical failure) Rebar (Time) 21-15-9: Front Squats Bike Calories Power Cleans Bike Calories ‍ Barbell: (135/95) ‍ 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 Alternating V-Ups 5 Hang Clean High Elbows (empty) 4 Hang Muscle Cleans (empty) 3 Hang Power Cleans (empty) 5 Pike Push Ups 2. Workout Prep 3 sets: 3 Hang Power Cleans (build-in weight) 2 Strict Handstand Push...Read More

Bellhouse Crossfit – CrossFit Sitting Room (Time) 8 Rounds For Time: 400 Meter Run 25 AbMat Sit-ups 2 Rope Climbs (15′) ‍ Rest 1 Minute Between Rounds ‍ Time Cap: 40 MinutesRead More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Row 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Deadlifts: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: (with partner) 100m (each, build...Read More

Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max repetitions of Deadlifts @ 85% To technical failure) Sugar Shack (Time) For Time: 500/450 Meter Row Directly Into… 21-15-9: Box Jumps (30/24″) Deadlifts (225/155) Directly Into… 500/450 Meter Row ‍ Time Cap: 15 MinutesRead 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 Barbell) 5...Read More

Bellhouse Crossfit – CrossFit Down With The Sickness (Time) 5 Rounds for time: 400m Run 12 Thrusters (75/55) 12 Burpees 12 Pull-ups Time Cap: 30:00Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Back Squat: – Heavy Single (10-12 minutes) 3. Workout Prep 2...Read More