Bellhouse Crossfit – CrossFit “Dumbell Dumbell Evolution” (Time) For Time w/Partner: 100/80 cal bike 100 DU 80 DB Push Press (50/35) 80/64 cal bike 80 DU 60 single DB hang C&J 60/48 cal bike 60 DU 40 Single DB Snackes 40/32 cal bike 40 DU 20 Devils press Time Cap 35 min *Everyone does DU **Split Bike and DB as needed Other notes: MM: 100 MF:90 FF:80 MM: 80 MF:72 FF:64 MM: 60 MF:54 FF:48 MM: 40 MF:36 FF:32 Mod 1: 35/20 & Singles RX+ : 70/50 & synchro DUMod 1: 35/20 & Singles Mod. 3 : 70/50 & synchro DURead more

Bellhouse Crossfit – CrossFit “Dumbell Dumbell Evolution” (Time) For Time w/Partner: 100/80 cal bike 100 DU 80 DB Push Press (50/35) 80/64 cal bike 80 DU 60 single DB hang C&J 60/48 cal bike 60 DU 40 Single DB Snackes 40/32 cal bike 40 DU 20 Devils press Time Cap 35 min *Everyone does DU **Split Bike and DB as needed Other notes: MM: 100 MF:90 FF:80 MM: 80 MF:72 FF:64 MM: 60 MF:54 FF:48 MM: 40 MF:36 FF:32 Mod 1: 35/20 & Singles RX+ : 70/50 & synchro DUMod 1: 35/20 & Singles Mod. 3 : 70/50 & synchro DURead more

Bellhouse Crossfit – CrossFit “Cruella De Vil” [TEAM VERSION] (Time) 4 Rounds For Time: P1: 500/450 Meter Row P2: 200 Meter Farmers Carry P2: 500/450 Meter Row P1: 200 Meter Farmers Carry Together: 16 Synchro Single Arm Devil’s Press ‍ Dumbbells: (50/35)’s ‍ Time Cap: 30 Minutes AGE GROUP 13-15 & 55+ | (35/20)’sRead more

Bellhouse Crossfit – CrossFit Thruster (3 Sets:  12 Thrusters  ‍ * Build In Weight To Technical Failure ) “Cakewalk” (Time) For Time: 40-30-20-10 Wallballs 400 Meter Med-Ball Run ‍ Medicine Ball: (20/14) Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: (14/10) Mod. 2: 30-20-10-10 (14/10) 400m Run no Wall Ball Mod. 3: 50-40-30-20 Warm Up General Flow 2:00 Bike Erg 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Squat Hold 0:30 Alternating Lunge w/ Reach After Party Durability For Quality: 100-80-60-40-20: Meter Sled Push (Forward) Meter Sled Drag (Backwards) ‍ * Rest 2 Minutes Between Sets * Add Weight Each RoundRead more

Bellhouse Crossfit – CrossFit Thruster (3 Sets:  12 Thrusters  ‍ * Build In Weight To Technical Failure ) “Cakewalk” (Time) For Time: 40-30-20-10 Wallballs 400 Meter Med-Ball Run ‍ Medicine Ball: (20/14) Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: (14/10) Mod. 2: 30-20-10-10 (14/10) 400m Run no Wall Ball Mod. 3: 50-40-30-20 Warm Up General Flow 2:00 Bike Erg 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Squat Hold 0:30 Alternating Lunge w/ Reach After Party Durability For Quality: 100-80-60-40-20: Meter Sled Push (Forward) Meter Sled Drag (Backwards) ‍ * Rest 2 Minutes Between Sets * Add Weight Each RoundRead more