Bellhouse Crossfit – CrossFit “Gas Pedal”  (Time) For Time: [Buy-In]: 200 Meter Farmers Carry ‍ 4 Rounds: 60 Double Unders 30/24 Calorie Bike Erg 15 Toes to Bar ‍ [Cash-Out]: 200 Meter Farmers Carry ‍ Dumbbells: (50/35)’s ‍ Time cap : 30 Minutes Warm Up General Flow 0:20 each Grab DBs Arm circles Arm wraps Truck twists Quad pulls Knuckle draggers Plank hold Downward dog Hollow hold Scorpions Suitcase hold (right) (one DB by the side) Suitcase hold (left) (one DB by the side) Single leg V ups Farmers hold (both DBs by the sides) Look for athletes to roll the shoulders back and down Sit ups Farmers carry After Party Aerobic Capacity Every 5 Minutes x 4 Rounds: 800 Meter Run ‍ * RPE 5-6Read more

Bellhouse Crossfit – CrossFit Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/24/24) “To-Do List”  (AMRAP – Reps) On the Minute x 10: 15 Push-ups Max Power Cleans (155/105) ‍ Rest 3 Minutes ‍ AMRAP 5: Max Calorie Row ‍* Score | Number of power cleans plus calories accumulated on rower.Mod. 1: On the Minute x 10: 12 Push-ups Max Power Cleans (135/95) Mod. 2: On the Minute x 10: 12 Push-ups to Abmats Max Power Cleans (95/65) Warm Up General flow 1:00 row 0:20 downward dog 0:20 tall plank 0:20 inchworm (no push up) 0:40 row 0:20 plank shoulder taps 0:20 scap push ups 0:20 row 0:20 push ups Barbell Warm-Up After Party Gun Show [PART A] 3×10 1-Arm Dumbbell Row (Each Side) [PART B] 3×30 Banded Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/24/24) “To-Do List”  (AMRAP – Reps) On the Minute x 10: 15 Push-ups Max Power Cleans (155/105) ‍ Rest 3 Minutes ‍ AMRAP 5: Max Calorie Row ‍* Score | Number of power cleans plus calories accumulated on rower. Warm Up General flow 1:00 row 0:20 downward dog 0:20 tall plank 0:20 inchworm (no push up) 0:40 row 0:20 plank shoulder taps 0:20 scap push ups 0:20 row 0:20 push ups Barbell Warm-Up After Party Gun Show [PART A] 3×10 1-Arm Dumbbell Row (Each Side) [PART B] 3×30 Banded Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Mod. 1: 5 Rounds For Time: 300 Meter Run 25 Wallballs (20/14) 25 Box Jumps (24″/20″) ‍ Mod. 2: 5 Rounds For Time: 200 Meter Run 20 Wallballs (14/10) 20 Box Jumps or Step ups(20/16)) ‍ Warm Up General flow 0:20 each Quad pull Knuckle draggers Arm circles Downward dog Spiderman Step ups Lunge + reach Bunny hops Step ups Vertical jumos Air squat Box jump After Party Aerobic Capacity 10 Rounds of 3 Minute Bike Erg 3 Minute Row ‍ [RPE 2-3 For All]Read more

Bellhouse Crossfit – CrossFit “Kelly” [BENCHMARK] (Time) 5 Rounds For Time: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24″/20″) ‍ Time Cap: 40 Minutes ‍Mod. 1: 5 Rounds For Time: 300 Meter Run 25 Wallballs (20/14) 25 Box Jumps (24″/20″) ‍ Mod. 2: 5 Rounds For Time: 200 Meter Run 20 Wallballs (14/10) 20 Box Jumps or Step ups(20/16)) ‍ Warm Up General flow 0:20 each Quad pull Knuckle draggers Arm circles Downward dog Spiderman Step ups Lunge + reach Bunny hops Step ups Vertical jumos Air squat Box jump After Party Aerobic Capacity 10 Rounds of 3 Minute Bike Erg 3 Minute Row ‍ [RPE 2-3 For All]Read more