Bellhouse Crossfit – CrossFit Sumo Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80%  for final set of 3  ‍ * Build In Weight) “Backhanded”  (AMRAP – Rounds and Reps) [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts ‍ Directly Into… ‍ Max Rounds: 25 Double Unders 2-4-6-8-10…Devil’s Press Dumbbells: (50/35)’sMod. 1 30 Double unders (35s/25s) 15 Double unders Mod. 2 75 or 50 singles (25s/15s) 40 or 25 singles Warm Up General flow 0:20-0:30 each Grab DBs and jump rope Jumping jacks Spidermans Boot straps Line hops DB deadlifts DB hang cleans Line hops DB snatch Burpees Devils press After Party Posterior Pump [PART A] 3 Sets: 10 Pausing Single Leg Hip Thrusts (Each Leg) [PART B] 3 Sets: 30 Banded Hip Thrust Abductions ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80%  for final set of 3  ‍ * Build In Weight) “Backhanded”  (AMRAP – Rounds and Reps) [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts ‍ Directly Into… ‍ Max Rounds: 25 Double Unders 2-4-6-8-10…Devil’s Press Dumbbells: (50/35)’s KG | (22.5/15) Warm Up General flow 0:20-0:30 each Grab DBs and jump rope Jumping jacks Spidermans Boot straps Line hops DB deadlifts DB hang cleans Line hops DB snatch Burpees Devils press After Party Posterior Pump [PART A] 3 Sets: 10 Pausing Single Leg Hip Thrusts (Each Leg) [PART B] 3 Sets: 30 Banded Hip Thrust Abductions ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit “Boat Race” [BENCHMARK] (Time) 3 Rounds For Time: 500 Meter Row 400 Meter Run ‍ Rest 3 Minutes ‍ Time Cap: 25 Minutes ‍Mod. 1 Same Mod. 2 400m row 300m run Warm Up Line drill warm up 25’ each 100m run Quad pulls Knee pulls + calf raise Knuckle draggers Lunge + reach Toe walk Heel walk Gate openers Inchworm + spiderman Bunny hops Broad jumps A skips Butt kicks High knees 100m run After Party Killer Core 3 Giant Sets For Quality: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit “Boat Race” [BENCHMARK] (Time) 3 Rounds For Time: 500 Meter Row 400 Meter Run ‍ Rest 3 Minutes ‍ Time Cap: 25 Minutes ‍ REPEAT FROM 8/8/23 Warm Up Line drill warm up 25’ each 100m run Quad pulls Knee pulls + calf raise Knuckle draggers Lunge + reach Toe walk Heel walk Gate openers Inchworm + spiderman Bunny hops Broad jumps A skips Butt kicks High knees 100m run After Party Killer Core 3 Giant Sets For Quality: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80%  for final set of 3  ‍ * Build In Weight) “Party Foul” (Time) For Time: 120 Wallballs (20/14) 100/75 Calorie echo Bike ‍ * Partition As Needed ‍ Time Cap: 18 Minutes” ‍ KG | (9/6)Mod. 1 120 Wallballs (14/10) 80/60 Cal echo bike Mod. 2 80 Wallballs (14/10) 70/50 Warm Up General flow 0:20 each Bend and reach Bootstraps Bike Scorpions Spiderman Bike Tall plank Tempo push ups Bike Lunge + reach Up down planks Bike Air squats Push ups After Party Lethal Legs 4 sets of: 8 Goblet Box Pistols (R) 8 Goblet Box Pistols (L) ‍ Rest 1 minute Between RoundsRead more