Bellhouse Crossfit – CrossFit “Bungee Jumping”  (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Burpees ‍ Score: Slowest Round 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

Bellhouse Crossfit – CrossFit Sumo Deadlift (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) “Left Hanging”  (Time) 42-30-18: Dumbbell Hang Snatches (50/35) AbMat Sit-ups Bike Erg Calories AbMat Sit-ups ‍ Time Cap: 18 Minutes Echo Bike: 36-24-12 CalsMod. 1: 36-24-12 Dumbbell Hang Snatches (50/35) AbMat Sit-ups Bike Calories AbMat Sit-ups Mod. 2: 36-24-12 Dumbbell Hang Snatches (light) AbMat Sit-ups Bike (3,2,1 min.) AbMat Sit-ups Warm Up 0:20 each Grab Dumbbells Bike Tall plank Spidermans Bootstraps Bike Hollow hold Scorpions Wide stance bend and reach Bike V ups Glute bridge Cossack squats After Party 2-3 Sets For Quality: 150′ Reverse Sled Drag (RPE 3) + 300′ Farmers Carry 100′ Reverse Sled Drag (RPE 5) + 200′ Farmers Carry 50′ Reverse Sled Drag (RPE 7) + 100′ Farmers Carry ‍ Rest...Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (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) “Left Hanging”  (Time) 42-30-18: Dumbbell Hang Snatches (50/35) AbMat Sit-ups Bike Erg Calories AbMat Sit-ups ‍ Time Cap: 18 Minutes ‍ KG | (22.5/15) Warm Up 0:20 each Grab Dumbbells Bike Tall plank Spidermans Bootstraps Bike Hollow hold Scorpions Wide stance bend and reach Bike V ups Glute bridge Cossack squats After Party 2-3 Sets For Quality: 150′ Reverse Sled Drag (RPE 3) + 300′ Farmers Carry 100′ Reverse Sled Drag (RPE 5) + 200′ Farmers Carry 50′ Reverse Sled Drag (RPE 7) + 100′ Farmers Carry ‍ Rest 1 Minute Between All Sets Dumbbells: @dumbbell (50/35)’sRead more

Bellhouse Crossfit – CrossFit “Well Rounded” [BENCHMARK] (Time) 10 Rounds For Time: 3 Clean & Jerks (155/105) 200 Meter Run 1 Round of “Cindy” ‍ Time Cap: 30 MinutesMod. 1: 2 Clean & Jerks (135/95) 200m Run 1 Round of “Cindy” Mod. 2: 3 Clean & Jerks(95/65) 100m Run 5 ring rows 8 push ups to abmat 10 Air Squats Warm Up 0:20 each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Squat hold Inchworms Cossack squats Lunge with reach Tempo push ups Air squats Look for good depth here Push ups Look for full range of motion 100m run After Party Aerobic Capacity 4 Rounds: 4 Minute Bike Erg 1 Minute Rest ‍ * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit “Well Rounded” [BENCHMARK] (Time) 10 Rounds For Time: 3 Clean & Jerks (155/105) 200 Meter Run 1 Round of “Cindy” ‍ REPEAT FROM 8/15/23 ‍ Time Cap: 30 Minutes KG | (70.5/47.7) Warm Up 0:20 each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Squat hold Inchworms Cossack squats Lunge with reach Tempo push ups Air squats Look for good depth here Push ups Look for full range of motion 100m run After Party Aerobic Capacity 4 Rounds: 4 Minute Bike Erg 1 Minute Rest ‍ * Performed At RPE 5-6Read more