Bellhouse Crossfit – CrossFit Weighted Pull-ups (4 Sets: 1 Weighted Strict Pull-up – Rest 20 Seconds 3 Medball Slams * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Hallucinate (AMRAP – Rounds and Reps) AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Dumbbell Snatches (70/50) AGE GROUP 55+ / 13-15 (50/35) Mod 1) 1 Rope Climb (24/20”) (50/35) Mod 2) 3 Pulls to Standing (20/16”) (25/15) Warm Up General Flow (Grab Medballs) 0:30 Big Arm Circles 0:30 Prone Snow Angels 0:30 Scorpions 0:30 Medball Ground to Overhead 0:30 Inchworms 0:30 Mountain Climbers 0:30 Medball Slams Accessory Work Bulletproof Shoulders [PART A] 3 Sets: 10 Half Kneeling Arnold Press [Each Side] * Rest 1-2 Minutes Between Sides [PART B] 1 Set: 30 Bent Over T-Y-I’s * Use Light Plates Like 5’s or 2.5’s In Each HandRead more

Bellhouse Crossfit – CrossFit Back Squat (4 Sets: 1 Back Squat * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Lungs and Lunges (Time) For Time: 60-40-20 Calorie Row (Women’s Calories: 48-32-16) 30-20-10 Front Rack Lunges (115/85) Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (95/65) Mod 1) 50-40-30 Row Cals (Womens Cals: 35-25-10) 30-20-10 Lunges (95/65) Mod 2) Lunges (75/55) Mod 3) KB Front Rack Lunges (70s/53s) Warm Up General Flow 1:30 Easy Row 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 90/90 Hip Rotations 0:30 Glute Bridges 0:30 Alternating Bird Dogs 0:30 Air Squats Accessory Work Killer Core 3 Sets of Each [0:40 On, 0:20 Off]: A) Tall Plank Knees To Elbow B) Medicine Ball Twists C) Double Kettlebell Front Rack HoldRead more

Bellhouse Crossfit – CrossFit Deadlift (4 Sets: 1 Deadlift – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Rest 1-3 Minutes Between Sets) Snack Time (Time) For Time: 600 Meter Run 50 Toes to Bar 40 Dumbbell Push Press OR 30 HSPUs 30 Dumbbell Hang Power Cleans 200 Meter Farmers Carry Double Dumbbells: (50/35)’s Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) DB (35s/25s) 20 HSPUs with 1 abmat Mod 2) 400m run 40 Knee Raises 30 DB Push Press 20 DB Hang Power Clean 200m Farmers Carry Warm Up General Flow + Toe to bar 0:20 Jumping Jacks 0:20 Upward Dog Press Ups 0:20 Hollow Hold 0:20 Pogo Hops 0:20 Active Hang 0:20 Strict Knee Raise 0:20 Short Broad Jumps 0:20 Kip Swings 0:20 Kipping Knee Raises 0:20 Full Broad Jumps 0:20 Toes to Bar Accessory...Read more

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