Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM (AMRAP – Rounds and Reps) 5 Rounds: AMRAP 4:00 5 Wall Walks 10 DB Push Jerks (50s/35s) Max Shuttle Runs in time remaining -rest 2:00 between rounds Score : total number of 25ft shuttle runsMod 1) 3 wall walks (35s/25s) Mod 2) 5 partial wall walks (25s/15s) HYROX 8:45 AM (Time) For Time w/ Partner: 1000m Row 60 Double DB Ground to Overhead (50s/35s) 60/45 cal bike 1000m Ski 100 Wall Balls *20 synchro burpees after each movement -all movements split however with partner Time Cap : 35 minRead more

Bellhouse Crossfit – CrossFit Daily Encouragement “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” Hebrews 12:11-12 Overhead Squat (4 sets: 3 reps at 60-70% of 1RM) Light Headed (Time) 21-18-15-12-9 : Power Snatches (75/55) Box Jumps (24″/20″) Time Cap: 15 Minutes AGE GROUP : (65/45)Mod 1) 18-15-12-9-6 reps Mod 2) 21-18-15-12-9 (65/45) (20/16in) Warm Up Hip Circle Warm Up PVC Pipe Warm Up 0:30 90/90 Hip Rotations 0:30 Alternating Bird Dogs 0:30 Air Squats Box Step Ups Box Jumps Accessory Work Gun Show [PART A] 3 Sets: 12-15 Barbell Bicep Curls * Same Weight Across * Rest 1 Minute Between Sets [PART B] 1 Set: Max Unbroken Barbell Bicep Curls * Performed @ 50% Working Weight From Part 1Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Run when you can. Walk if you have to. Crawl if you must, just never give up” Ground Breaking (Time) 8 Rounds For Time: 8 Toes to Bar 200 Meter Run 16 Push-ups 200 Meter Run Time Cap: 30 Minutes AGE GROUP : Same as ClassMod 1) 8 Toes to somewhere 12 push ups Mod 2) 8 Knee Raises 100m run 16 knee push ups or ab mat push ups 100m run Mod 3) 8 Rounds For Time: 8 Handstand Push-ups 200 Meter Run 12 GHD Sit-ups 200 Meter Run Warm Up 200m run 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 :30 Leg swings each side 200m runRead more

Bellhouse Crossfit – CrossFit Daily Encouragement “Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we are imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control..” 1 Corinthians 9: 24-27 Front Rack Lunge (4 Sets: 6 Front Rack Reverse Lunges at 65-75% of 1RM Front Squat * Rest 2-3 Minutes Between Sets) Double Coverage (Time) For Time: 10-1 Dumbbell Front Squats (50/35)’s 30 Double Unders Directly Into… 400 Meter Farmers Carry Time Cap: 18 Minutes Warm Up 4-6 rounds of Tabata jump rope 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Child’s Pose 0:30 Glute Bridges 0:30 Scorpions 0:30 Bootstraps...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Champions keep playing until they get it right” – Billie Jean King Push Jerk (4 Sets: 3 Push Jerks at 70-80% * Rest 2-3 Minutes Between Sets) Strict Pull Up Biatholon (Time) For Time 400 Meter Run 18 Strict Pull-ups 400 Meter Run 15 Strict Pull-ups 400 Meter Run 12 Strict Pull-ups Time Cap: 18 Minutes AGE GROUP : Same as Class Mod 1) 12-9-6 Strict pull ups Mod 2) 18-15-12 Banded Pull Ups or Difficult Ring Rows 300m Run Mod 3) 15 Bar Muscle Ups 12 BMU 9 BMU Warm Up 200m run 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Band Pass Throughs 0:30 Band Around the Worlds 0:30 Band Pull Aparts 0:30 Spiderman Stretch 0:30 Bodyweight Goodmornings 0:30 Squat Jumps 200m run Accessory Work Gun Show 4 Supersets: 20 Banded Straight Arm Lat Pulldowns 20 Banded Tricep Pressdowns Rest 1-2...Read more