Bellhouse Crossfit – CrossFit Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here .Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this workout on Thursday at noon Pacific time. After that, we will provide full workout details, warm-up, coach notes, and more here . Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 10 PVC Around the Worlds -into- 3 sets: 10 Kip Swings 5 Ring Rows 5 Hang Muscle Clean + Shoulder Press (empty bar) 5 Up Downs 2. Workout Prep 2 sets: 3 Pull Ups 3 Hang Clean and Jerks (Build in weight) 2 Bar Facing Burpees Workout Option 2 Wade (2 Rounds for time) Freedom (RX’d) 21-15-9 Pull-ups 15-12-9 Bar Facing Burpees -Rest 5:00- 21-15-9 Hang Clean and Jerks (95/65) 15-12-9 Bar Facing Burpees (KG conv: 43/29) Independence 15-12-9 Pull-Ups Bar Facing Burpees -Rest 5:00- 21-15-9 Hang...Read more

Bellhouse Crossfit – CrossFit Goat Day (No Measure) “Goat Day” On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Any Minute Now” On the Minute x 20 [5 Rounds]: Minute 1: Calorie C2 Bike Minute 2: Box Jumps, 30/24 Minute 3: 200m Run Minute 4: RestRead more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie Row “So what’s the sitch?” (Time) Freedom (RX’d) For Time: 100 Air Squats 100/80 Calorie Row 100 Air Squats Independence For Time: 100 Air Squats 80/65 Calorie Row 100 Air Squats Liberty For Time: 50 Air Squats 50/48 Calorie Row 50 Air Squats Target time: 12-14 minutes Time cap: 18 minutes Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality -Rest 1 min between rounds- Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) () Ejercicio Libertad (RX) Para...Read more

Bellhouse Crossfit – CrossFit Goat Day (No Measure) “Goat Day” On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Any Minute Now” On the Minute x 20 [5 Rounds]: Minute 1: Calorie C2 Bike Minute 2: Box Jumps, 30/24 Minute 3: 200m Run Minute 4: RestRead more