Bellhouse Crossfit – CrossFit Bench Press (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) “Good Catch” (Time) For Time: 25-50-100-50-25 Double Unders 250-500-1k-500-250 Meter Row Women’s Meters: 225-450-900-450-225 Time Cap: 18 MinutesMod. 1: 1:00 cap on DU 200-400-800-400-200m Mens Row 180-360-720-360-180m Women’s Row Mod. 2 35-75-150-75-35 Single Unders 1:00-2:00-4:00-2:00-1:00 RowRead more

Bellhouse Crossfit – CrossFit Bench Press (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) “Good Catch” (Time) For Time: 25-50-100-50-25 Double Unders 250-500-1k-500-250 Meter Row Women’s Meters: 225-450-900-450-225 Time Cap: 18 MinutesMod. 1: 1:00 cap on DU 200-400-800-400-200m Mens Row 180-360-720-360-180m Women’s Row Mod. 2 35-75-150-75-35 Single Unders 1:00-2:00-3:00-2:00-1:00 RowRead more

Bellhouse Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP – Teams of 4 2 partners working on Synchro Double Dumbbell DT 12 DL 9 Hang clean 6 shoulder to overhead Into Karen – 150 wall balls (split as needed) While the other 2 partners perform a 200m partner barbell farmers carry.Read more

Bellhouse Crossfit – CrossFit “Paradox of Choice” (Calories) [TEAMS OF 3] AMRAP 30: Bike Erg Meters ‍ After Every Switch On Bike: 5 Deadlifts (275/185) 1 Rope Climb (15′) ‍ KG | (124/83) Warm Up 1:00 bike 0:20 childs pose 0:20 scorpions 0:20 spiderman 1:00 bike 0:20 downward dog 0:20 good mornings 0:20 bend and reach 1:00 bike 0:20 glute bridge 0:20 sit ups After Party Aerobic Capacity AMRAP 8: Calorie Row Rest 4 Minutes For Time: Calories From Part 1 RPE: 7-8Read more

Bellhouse Crossfit – CrossFit Front Squat (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight) “Two For One” (Time) 30-20-10: Power Snatch Front Squat 400 Meter Run Barbell: (95/65) Time Cap: 18 MinutesMod. 1: (75/55) Mod. 2: (45/35) 300m Run Warm Up :20 each Grab PVC pipes PVC pass through Quad pulls Knuckle draggers PVC around the worlds Spider man Scorpions PVC snatch grip press Air squat Downward dog PVC overhead squat High knee Butt kicks 100m run After Party Posterior Pump 4-5 Sets For Quality: 10 Barbell Hip Thrusts 10 Second Hold At Top ‍ Rest 2 Minutes Between SetsRead more