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 am) so stay after the CrossFit class or come early to the Hyrox class and listen to Coach Josh DROP SOME NUTRITION KNOWLEDGE! 😎 “Team Dork” (partner version of hero workout “Dork”) (Time) Team Dork” [HERO] [TEAMS OF 3] 6 Rounds For Time: 60 Double Unders 30 Kettlebell Swings (53/35) 15 Burpees * Each Partner Start @ Different Station * Rotate Upon Completion Of All Stations Time Cap: 30 MinutesMod 1) 45 dubs (35/25) Mod 2) 60 singles Russian KBS Mod 3) (70/50) HYROX : 8:45 AM Hyrox Workout (No Measure) EMOM 30 Min 1)...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 cals Mod 3) 30 Bar Muscle-ups Warm Up General Flow 2:00 Easy Row 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 Ring Handcuff Stretch 0:30 Alternating Spiderman 0:20 Barbell Back Rack Goodmorings 0:20 Barbell Back Rack Elbow Rotations 0:20 Barbell Back Squats Accessory Work Killer Core 3 Sets: 5 Strict Toes to Bar 15 Side-Lying Crunches (L) 5 Strict Toes to Bar 15 Side-Lying Crunches *Rest 1-2 Minutes Between SetsRead 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 (20”/16”) 20-15-10-5 Power Cleans (95/65) Mod 3) (185/135) Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon on Box (right) 0:30 Elevated Pigeon on Box (left) 0:30 Air Squats 5 Broad Jumps 5 Low Box Jumps 3 Box Jumps Accessory Work Bike Conditioning 8 Sets For Calories: 1:40 Work [RPE 6-7] 0:20 RestRead 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 General Flow 2:00 Easy Bike 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:20 Knuckle Draggers 0:20 Quad Pulls 0:20 Side Lunges 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Pogo Hops 200m Run Accessory Work Lethal Legs [PART A] 3 Sets Each Side: 10 Goblet Lateral Box Step Downs (20″) * Rest 1-2 Minutes Between Sides [PART B] Accumulate 2:00 on Each Side: Bulgarian Split Squat Hold at Parallel *Rest As Needed Between Holds *No Rest Between LegsRead 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) 45 T2B 45 Push Jerks Mod 2) 60 Knee Raises 60 Push Jerks (95/65) Mod 3) (155/105) Warm Up General Flow 0:30 Big Arm Circles 0:30 Crossbody Arm Swings 0:30 Downward Upward Dogs 0:30 Inchworm + Push Up 0:30 Band Pull Aparts 0:30 Band Shoulder Press (right) 0:30 Band Shoulder Press (left) 0:30 Lying Leg Raises Accessory Work Gun Show [PART A] 4 Sets: 10 Close Grip Bench Press * Building In Weight [PART B] 2 Sets: Max Unbroken Close Grip Push-ups * Rest 2-3 Minutes Between All SetsRead more