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) 120/100 Calorie Bike Erg ‍ * Partition As Needed ‍ Time Cap: 18 Minutes” ‍ KG | (9/6) 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

Bellhouse Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: w/Partner Partner 1: 12 C2B or 5 BMU 15/12 Cal Bike Partner 2: 15 DB Floor Press (50/35) Switch after both athletes have finished.Mod. 1: Partner 1: 10 pull ups 12/9 Cal Bike Partner 2: 10 DB Floor Press (50/35) Mod. 2: Partner 1: 6 pull ups or 12 Ring Rows 9/6 Cal Bike Partner 2: 10 DB Floor Press (35/25)Read more

Bellhouse Crossfit – CrossFit Front Squat (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80%  for final set of 3 ‍ * 3 Second Pause  * Build In Weight) “Shout!”  (Time) 3 Rounds For Time: 500/450 Meter Row 21 Kettlebell Swings (70/53) 12 Thrusters (115/85) ‍ Time Cap: 18 MinutesMod. 1: 3 Rounds For Time: 500/450 Meter Row 21 Kettlebell Swings (53/35) 12 Thrusters (95/65) Mod. 2: 3 Rounds For Time: 400/300 Meter Row 21 Kettlebell Swings (35/25) 12 Thrusters (75/55) Warm Up Row warm up Tabata row with increasing effort 8 rounds of 0:20 work / 0:10 rest Athletes should look to slowly increase their effort/pace, ending in a very hard effort for 0:20 Barbell Warm Up KB Prep After Party Bulletproof Shoulders 3-5 Sets For Quality: 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold Press...Read more

Bellhouse Crossfit – CrossFit Front Squat (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80%  for final set of 3 ‍ * 3 Second Pause  * Build In Weight) “Shout!”  (Time) 3 Rounds For Time: 500/450 Meter Row 21 Kettlebell Swings (70/53) 12 Thrusters (115/85) ‍ Time Cap: 18 Minutes KG | (32/24) (52/38) Warm Up Row warm up Tabata row with increasing effort 8 rounds of 0:20 work / 0:10 rest Athletes should look to slowly increase their effort/pace, ending in a very hard effort for 0:20 Barbell Warm Up KB Prep After Party Bulletproof Shoulders 3-5 Sets For Quality: 8 Single Dumbbell Arnold Press (R) 50′ Dumbbell Overhead Carry (R) 8 Single Dumbbell Arnold Press (L) 50′ Dumbbell Overhead Carry (L)Read more

Bellhouse Crossfit – CrossFit “Bungee Jumping”  (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Burpees ‍ Score: Slowest RoundMod. 1: 400m Run 8 Burpees Mod. 2: 200m Run 8 Burpees Warm Up 0:30 calf stretch (right) 0:30 calf stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 samson (right) 0:30 samson (left) Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party Gun Show 2-3 Sets For Quality: 7 Dumbbell Hammer Curls (Bottom Half) 7 Dumbbell Hammer Curls (Top Half) 7 Dumbbell Hammer Curls (Full Range) ‍ Rest 2-3 Minutes Between SetsRead more