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 ‍ REPEAT FROM 9/19/23 ‍ KG | (9/6) 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 Shoulder Press (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/22/24) “Going Down Swinging”  (Time) On the 3:00 x 6 Rounds: 12 Pull-ups 15/12 Calorie Bike 12 Dumbbell Snatches (70/50) ‍Mod. 1: On the 3:00 x 6 Rounds: 12 Pull-ups 12/9 Calorie Bike 12 Dumbbell Snatches (50/35) Mod. 2: On the 3:00 x 6 Rounds: 12 Ring Rows or Jumping pull ups 10/7 Calorie echo Bike 12 Dumbbell Snatches (35/25)) Warm Up General Flow 0:20 childs pose 0:20 scorpions 0:20 downward dog 0:20 prone snowman 0:20 inchwoms 0:20 bootstraps Bike + DB flow 0:20 bike 0:20 alt. DB deadlift 0:20 alt. DB hang clean 0:20 bike 0:20 push press (right) 0:20 push press (left) 0:20 bike 0:20 DB snatch After Party Killer Core 3 Giant Sets For Quality: 5 Strict Toes to Bar...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (In a 12:00 Window 5-7 Building Sets of 3 Reps ‍ * 5 Second Negative  * Aim to Increase Weight From 7/22/24) “Going Down Swinging”  (Time) On the 3:00 x 6 Rounds: 12 Pull-ups 600/540 Meter Bike Erg 12 Dumbbell Snatches (70/50) ‍ KG | (32/22.5) SCORE = Slowest Round Warm Up General Flow 0:20 childs pose 0:20 scorpions 0:20 downward dog 0:20 prone snowman 0:20 inchwoms 0:20 bootstraps Bike + DB flow 0:20 bike 0:20 alt. DB deadlift 0:20 alt. DB hang clean 0:20 bike 0:20 push press (right) 0:20 push press (left) 0:20 bike 0:20 DB snatch After Party Killer Core 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit 8.31.24 (AMRAP – Rounds and Reps) Teams of 3 24 min. Amrap 100 Push Jerks (115/85) 100 DB lunges (50s/35s) Every 2 min. 1 partner does 8 wall walks (switch every time)Mod. 1: (95/65) (35s/25s) 6 Wall Walks Mod. 2: (75/55) (25s/15s) 6 Inchworm to push upRead more

Bellhouse Crossfit – CrossFit YOU DON’T NEED YOUR RUNNING SHOES (Time) SATURDAY WORKOUT BRING A SMILE AND LEAVE YOUR RUNNING SHOES AT HOME! After Party Killer Core 3 Giant Sets: 7 Strict Toes to Bar 14 Weighted AbMat Sit-ups ‍ Rest 2 Minute Between Giant SetsRead more