Bellhouse Crossfit – CrossFit Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereLadies 85# Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (95/65) Mod. 1: (95/65) 7 pull ups Mod. 2: (75/55) 10 Jumping pull ups Mod. 3: Same as class Warm Up Line drill warm up 25’ each Quad pulls Knuckle draggers Standing figure 4 Lunge with reach Knee pulls with calf raise Side lunges Inch worms Barbell Warm-up Pull-up Progression Thruster progression After Party Zone 2 40-80 Minute Bike Erg (RPE 2-3)Read more

Bellhouse Crossfit – CrossFit Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereLadies 85# Time Cap: 30 Minutes KG | 52/36 AGE GROUP 13-15 & 55+ | (95/65) Warm Up Line drill warm up 25’ each Quad pulls Knuckle draggers Standing figure 4 Lunge with reach Knee pulls with calf raise Side lunges Inch worms Barbell Warm-up Pull-up Progression Thruster progression After Party Zone 2 40-80 Minute Bike Erg (RPE 2-3)Read more

Bellhouse Crossfit – CrossFit Bench Press (5-7 Sets [Climbing]:  1 Rep Max Bench Press) “Double Bogey”  (AMRAP – Rounds and Reps) AMRAP 15: 12/9 Calorie Bike 30 Kettlebell Swings (53/35) 60 Double Unders ‍ AGE GROUP 13-15 & 55+ | (35/25)Mod. 1 12/9 Calorie Bike 20 Kettlebell Swings (53/35) 40 Double Unders Mod. 2: 9/7 Cal Bike 20 Swings(35/25) 80 singles Mod. 3: 15/12 Cal Bike 20 KBS 70/53 60 Dubs Warm Up General Flow 1:00 Bike (easy) 0:30 Easy Pace Single Unders 0:20 Downward dog 0:20 Spidermans 0:40 Bike (moderate) 0:20 Fast Single Unders 0:20 Scorpions 0:20 Glute Bridge 0:20 Bike (hard) 0:10 Double Unders 0:20 Scap Push Ups 0:20 Tempo Push Ups KB Swing prep Bench Press After Party “Haviland” Not For Time: 200 Meter Pit Stop Carry @kettlebell(70/53)’s ‍ [Every 4 Sets]: 2 Kettlebell DeadliftsRead more

Bellhouse Crossfit – CrossFit Bench Press (5-7 Sets [Climbing]:  1 Rep Max Bench Press) “Double Bogey”  (AMRAP – Rounds and Reps) AMRAP 15: 15/12 Calorie Bike Erg 30 Kettlebell Swings (53/35) 60 Double Unders ‍ KG | 24/15 AGE GROUP 13-15 & 55+ | (35/25) KG | 16/12 Warm Up General Flow 1:00 Bike (easy) 0:30 Easy Pace Single Unders 0:20 Downward dog 0:20 Spidermans 0:40 Bike (moderate) 0:20 Fast Single Unders 0:20 Scorpions 0:20 Glute Bridge 0:20 Bike (hard) 0:10 Double Unders 0:20 Scap Push Ups 0:20 Tempo Push Ups KB Swing prep Bench Press After Party “Haviland” Not For Time: 200 Meter Pit Stop Carry @kettlebell(70/53)’s ‍ [Every 4 Sets]: 2 Kettlebell DeadliftsRead more

Bellhouse Crossfit – CrossFit Happy Birthday Bellhouse (Time) Teams of 4: 120/90 Cal Bike 150/120 Cal Row 1 Mile Run(8 laps) (3 people work 1 Rests) Into 250 Bench Press (135/95) (1 person works at a time) Into 100m Team Sled Drag (Everyone works at the same time) 20min Cap Post workout pump 5 Rounds: 20 open palm Bicep curls 40 Banded Tricep Extensions Rest 1:30 Between sets This October BellHouse will be 5years old!!! That’s FIVE YEARS of getting to do life with all of you! We have had the privilege of watching y’all try new/hard things, improve your mental and physical health, and grow as a gym family! Come ready to Fiesta!!Read more