Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?” Psalm 27:1 Bench Press (3 Sets [Building In Weight]: 2 Bench Press at 85-95% Rest 2-3 Minutes Between Sets) Abominable Snowman (Time) 8 Rounds For Time: 8 Dumbbell Snatches (70/50) 8 Push-ups OR 2 Wall Walks 8 Box Jumps (30″/24″) 8 Push-ups OR 2 Wall Walks Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (50/35) Mod 1) (50/35) 6 Push Ups OR 1 Wall Walk (24/20in) Mod 2) (35/25) 8 Elevated Push Ups or 2 Scaled Wall Walks (20/16in) Warm Up General Flow 0:30 Scorpions 0:30 Alternating Worlds Greatest 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Tall Plank 0:30 Plank Shoulder Taps 0:30 Bottom of Push-Up Hold 0:30 Tempo Push Ups 0:20 Pogo Hops 0:20...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”All your dreams can come true, IF we have the courage to pursue them” – Walt Disney Stop-n-Shop (Time) 3 Rounds For Time: 200 Meter Farmers Carry (50/35)’s 1,500/1,350 Meter Bike Erg OR 750/675m Row OR 600/540m Ski 100 Double Unders 50 AbMat Sit-ups Time Cap: 35 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) 200m carry (35s/25s) Machines same 75 dubs 50 sit ups Mod 2) 200 carry (25s/15s) 1350/1200m bike erg OR 675/550m row OR 540/500m ski 100 single unders 40 sit ups Mod 3) 30 GHD Sit Ups Warm Up General Flow 3:00 Progressive Bike Warm Up 1:00 Damper super Low 1:00 Damper higher 1:00 Damper Higher 0:30 Floor Forearm Stretch 0:30 Achilles Stretch (each side) 0:20 Hollow Hold 0:20 Alternating V-Ups 0:20 Sit-UpsRead more

Bellhouse Crossfit – CrossFit Daily Encouragement ”Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.” Deuteronomy 31:6 Deadlift (3 Sets [Building In Weight]: 2 Deadlifts at 85-95% Rest 2-3 Minutes Between Sets) Achoo! (AMRAP – Reps) On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks Max Lateral Barbell Burpees Barbell: (135/95) AGE GROUP 55+ / 13-15 (115/85) Mod 1) (95/65) Mod 2) (55/45) Warm Up General Flow 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Cobras 0:30 90/90 Hip Rotations 0:30 Glute Bridge Marches 0:30 Bodyweight good Mornings 0:30 Step-back, Step-up Burpees + Step Over Bar 0:15 Jump-back, Jump-up Burpees Over Bar Accessory Work Posterior Pump 3 Supersets: 10 Staggered Stance Dumbbell Deadlifts (R) 10 Staggered Stance Dumbbell Deadlifts (L) 10 Dumbbell Bulgarian...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “The future belongs to those who believe in the beauty of their dreams” – Eleanor Roosevelt Weighted Pull-ups (3 Sets [Building In Weight]: 2 Strict Pull-ups at 85-95% Rest 2-3 Minutes Between Sets) Jailbreak (Time) 2 Rounds For Time: 30 Toes to Bar 400 Meter Run 30 Chest to Bars OR 15 Bar Muscle Ups 400 Meter Run Time Cap: 18 Minutes AGE GROUP : Same as class Mod 1) 30 Pull Ups instead of C2B Mod 2) 20 T2B or Knee Raises 20 Pull ups or Ring Rows Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Knuckle Draggers 0:30 Quad Pulls 0:30 Tall Plank 0:30 Mountain Climbers 0:30 High Knees 0:30 Butt Kickers 0:30 Sit-Ups Accessory Work Killer Core 4 Supersets: 20 Alternating Dumbbell Plank Rows (10/Side) 10 Dumbbell Side Bends (R) 10 Dumbbell Side Bends (L) *...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.” Exodus 15:2 Back Squat (3 Sets [Building In Weight]: 2 Back Squats at 85-95% Rest 1-2 Minutes Between Sets) Stairmaster (AMRAP – Rounds and Reps) AMRAP 15: 30/24 Calorie Row 10 Devil’s Press Step-ups (20″)* * 1 Devil’s Press + 1 Step-up Dumbbells: (50/35)’s AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) (24/16) cal row (35/25s) Mod 2) (16/10) cal row 7 Devil’s Press Step Ups (25/15s) Warm Up General Flow 2:00 Easy Row 1:00 Box Step Ups 0:30 Spidermans 0:30 Downward + Upward Dogs 0:30 Scorpions 0:30 Deep Squat Hold 0:30 Reverse Lunge + Reach Accessory Work Bulletproof Shoulders 3 Supersets [Same Weight Across]: 15 Double Dumbbell Front Raises 30 Banded Face...Read more