Bellhouse Crossfit – CrossFit Back Squat (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) “Stomping Ground” (Time) For Time: 30 Devil’s Cleans ‍ Every 2 Minutes [Starting at 0:00]: 200 Meter Run ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes KG | (22.5/15)Mod. 1 (35/25) Mod. 2 150m Run (25/15) After Party 6 Sets: 2 Minute Bike Erg 30 Seconds Rest 2 Minute Row 30 Seconds Rest * Performed At RPE 5 Warm UP Line drill warm up (25’) 0:20 shuttle run 0:20 knee pull + calf raise 0:20 quad pulls 0:20 knuckle draggers 0:20 shuttle run 0:20 lunge + twist 0:20 side lunges 0:20 inchworm 0:20 shuttle runs 0:20 high knees 0:20 butt kicks Barbell warmupRead more

Bellhouse Crossfit – CrossFit “Connect The Dots” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row ‍ Directly Into… ‍ 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row ‍ Time Cap: 35 Minutes Warm Up General Flow 0:20 each Tall plank Downward dog Tall plank Scorpions Plank shoulder taps Plank toe taps Spidermans Up down planks Negative push ups Hollow body hold Push ups from knees Sit ups Push ups After Party Aerobic Capacity 30-60 Minutes For Quality: 400 Meter Run 500 Meter Row 1,000 Meter Bike Erg ‍ * Performed At RPE 2-3Read more

Bellhouse Crossfit – CrossFit Deadlift (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) “Mumbo Jumbo” (Calories) AMRAP 1: 3 Deadlifts 50 Double Unders Max Burpees ‍ AMRAP 2: 6 Deadlifts 50 Double Unders Max Burpees ‍ AMRAP 3: 9 Deadlifts 50 Double Unders Max Burpees ‍ AMRAP 4: 12 Deadlifts 50 Double Unders Max Burpees ‍ AMRAP 5: 15 Deadlifts 50 Double Unders Max Burpees ‍ Barbell: (225/155) KG | (102/70)Mod. 1: Same Mod. 2: Deadlifts (155/105) 75 Singles Warm Up 0:20 each Bike Bend and reach Spiderman + worlds greatest Inchworm + push up Bike Calf raises Bunny hops Downward dog Bike Bootstraps Bodyweight goodmornings Line hops Barbell warm up After Party Posterior Pump [PART A] 3-5 Sets: 10 Barbell Good Mornings ‍ [PART B] Weighted Reverse Chinese Plank: Accumulate 3 MinutesRead more

Bellhouse Crossfit – CrossFit Deadlift (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) “Mumbo Jumbo” (Calories) AMRAP 1: 3 Deadlifts 50 Double Unders Max Bike Erg Calories ‍ AMRAP 2: 6 Deadlifts 50 Double Unders Max Bike Erg Calories ‍ AMRAP 3: 9 Deadlifts 50 Double Unders Max Bike Erg Calories ‍ AMRAP 4: 12 Deadlifts 50 Double Unders Max Bike Erg Calories ‍ AMRAP 5: 15 Deadlifts 50 Double Unders Max Bike Erg Calories ‍ Barbell: (225/155) KG | (102/70) Warm Up 0:20 each Bike Bend and reach Spiderman + worlds greatest Inchworm + push up Bike Calf raises Bunny hops Downward dog Bike Bootstraps Bodyweight goodmornings Line hops Barbell warm up After Party Posterior Pump [PART A] 3-5 Sets: 10 Barbell Good Mornings ‍ [PART B] Weighted Reverse Chinese Plank: Accumulate 3...Read more

Bellhouse Crossfit – CrossFit “Connect The Dots” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row ‍ Directly Into… ‍ 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row ‍ Time Cap: 35 MinutesMod. 1: 8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row ‍ Directly Into… ‍ 16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Mod. 2: 8-7-6-5-4-3-2-1 Knee Raises or v ups 200/180 Meter Row ‍ Directly Into… ‍ 16-14-12-10-8-6-4-2 Push-ups to box or abmats 200/180 Meter Row After Party Aerobic Capacity 30-60 Minutes For Quality: 400 Meter Run 500 Meter Row 1,000 Meter Bike Erg ‍ * Performed At RPE 2-3 Warm Up General Flow 0:20 each Tall plank Downward dog Tall plank Scorpions Plank shoulder taps Plank toe taps Spidermans Up down planks Negative push ups Hollow body hold Push ups from knees Sit ups Push upsRead more