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 Minutes KG | (43/29) 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

Bellhouse Crossfit – CrossFit “Total Whine” (Calories) 10 Rounds: Minute 1: Bike Calories Minute 2: Row Calories Minute 3: Rest ‍ Score: Total Calories Warm Up 0:30 Samson (right) 0:30 Samson (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 upward dog 0:30 downward dog 0:20 jumping jacks 0:20 high knees 0:20 butt kicks 0:20 mountain climbers ‍Cadence After Party Killer Core [PART A] 3-4 Sets: Big Set Strict Toes to Bar ‍ [PART B] 8 Rounds: 20 Second Hollow Hold 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Total Whine” (Calories) 10 Rounds: Minute 1: Bike Erg Calories Minute 2: Row Calories Minute 3: Rest ‍ Score: Total Calories Warm Up 0:30 Samson (right) 0:30 Samson (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 upward dog 0:30 downward dog 0:20 jumping jacks 0:20 high knees 0:20 butt kicks 0:20 mountain climbers ‍Cadence After Party Killer Core [PART A] 3-4 Sets: Big Set Strict Toes to Bar ‍ [PART B] 8 Rounds: 20 Second Hollow Hold 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (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) “Multipurpose” (AMRAP – Rounds and Reps) AMRAP 15: 15 Box Jumps (24″/20″) 10 Dumbbell Front Rack Reverse Lunges 5 Strict Pull-ups ‍ Double Dumbbells: (50/35)’s ‍ KG | (22.5/15)Mod. 1: 15 Box Jumps (24″/20″) 10 Dumbbell Front Rack Reverse Lunges (35s/25s) 3 Strict Pull-ups Mod. 2: 15 Box Jumps (20/16) 10 Dumbbell Front Rack Reverse Lunges (25s/15s) 5 hard ring rows Warm Up 0:20 each Grab DBs Squat hold Boot straps Alternating worlds greatest Bend and reach Box step ups Alternating lunge + reach Cossack squats Box step downs Skier jumps Single DB reverse lunge Box jumps Double DB reverse lunge Pull up progression After Party Gun Show [PART A] 3-4 Sets: 8 Barbell Curls ‍...Read more

Bellhouse Crossfit – CrossFit Sumo Deadlift (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) “Multipurpose” (AMRAP – Rounds and Reps) AMRAP 15: 15 Box Jumps (24″”/20″”) 10 Dumbbell Front Rack Reverse Lunges 5 Strict Pull-ups ‍ Double Dumbbells: (50/35)’s ‍ KG | (22.5/15) Warm Up 0:20 each Grab DBs Squat hold Boot straps Alternating worlds greatest Bend and reach Box step ups Alternating lunge + reach Cossack squats Box step downs Skier jumps Single DB reverse lunge Box jumps Double DB reverse lunge Pull up progression After Party Gun Show [PART A] 3-4 Sets: 8 Barbell Curls ‍ [PART B] 1 Set: Max Unbroken Empty Barbell CurlsRead more