Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy Set of 10  ‍ REPEAT FROM 10/30/24) Scotty (AMRAP – Rounds) AMRAP in 11 minutes 5 Deadlifts (315/205 lb) 18 Wall Ball Shots (20/14 lb) 17 Bar Over BurpeesScott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).To learn more about Scotty click here Warm Up General Flow 0:20-0:30...Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more

Bellhouse Crossfit – CrossFit “Six Flags”  (Calories) 6 Rounds x AMRAP 4: 12 Single Dumbbell Hang Clean & Jerks (70/50) 400 Meter Run Max Calorie Echo Bike ‍ Rest 1 Minute Between Rounds SCORE: Lowest Calorie Round ‍ AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: (50/35) Mod. 2: (35/25) 300m Run Mod. 3: 6 Bar Muscle ups (replace C&J) Warm Up General Flow 0:20-0:30 Each Bike (30 seconds) Arm Circles Samson Stretch Spiderman Lunges Good Mornings Leg Swings (Front and Side) Air Squats Inchworms Bike (30 seconds) Lateral Shuffles Quick Feet Drill High Knees Bike (30 seconds) After Party “Lipson” For Quality: 400 Meter Sled Push (Bodyweight) ‍ REPEAT FROM 8/1/24Read more