Bellhouse Crossfit – CrossFit Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more

Bellhouse Crossfit – CrossFit Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more

Bellhouse Crossfit – CrossFit Push Press (1 x 10 reps Heavy) 12 min to build to a heavy set of 10 push press “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Echo Bike Calories Dumbbell Hang Snatches (L) Echo Bike Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) Ladies Cals 15-12-9 ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) 15-12-9 Men Cals 12-9-6 ladies Cals Mod. 2: (25/15) 12-9-6 Mens Cals 9-7-4 Womans Cals Mod. 3: 15-12-9: Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories Dumbbell Hang Snatches (L) (70/50) Echo Bike Calories Directly Into… 12/10 Bar Muscle-ups Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press  Heavy Set of 10  ‍ REPEAT FROM 10/14/24) “Piggyback”  (Time) 18-15-12: Dumbbell Hang Snatches (R) Bike Erg Calories Dumbbell Hang Snatches (L) Bike Erg Calories ‍ Directly Into… ‍ 100′ Overhead Walking Dumbbell Lunge ‍ Dumbbell: (50/35) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20) Warm Up General Flow 0:20 Each Light Bike Erg (2-3 minutes) Samson Stretch Scorpions Downward Dog Spiderman Lunges Bootstraps Cossack Squats Arm Circles (Small to Large) Inchworms Good Mornings Dumbbell Front Rack Reverse Lunges (Light Weight) Overhead Dumbbell Hold (Light Weight) After Party Lethal Legs [PART A] 3 x 10 Double Dumbbell Deficit Reverse Lunges (10/side) ‍ [PART B] 3 x 10 Jumping Back Squats ‍ Rest 2 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit 5k Run (Time) Max Effort 5k RunWe will not have class due to all Coaches competing at the Katy Classic. If you can, come out and cheer on the 13 Bellhouse Athletes who will be competing. Time: 9:00am-2:00pm Where: LD Robinson Pavilion S Stadium Ln 6301, Katy , TX 77494 If not get outside enjoy the weather and walk/run a 5k! Love YaRead more