Bellhouse Crossfit – CrossFit “Hold Up, Wait A Minute” (Time) 3 Rounds: 25 Burpees Over Rower 50 Wallballs (20/14) ‍ Into… ‍ 150/120 Calorie Row ‍ Performed As: 2 Minute Work 1 Minute Rest ‍ Time Cap: 35 Minutes KG | (9/6) SCORE: Total time including rest Warm Up 0:30 downward upward dogs 0:30 pigeon (right) 0:30 pigeon (left) 0:20 samson (right) 0:20 samson (left) 0:30 bottom of squat hold Row warm up After Party Killer Core For Quality: 50-40-30-20-10 Medicine Ball Twists 50-40-30-20-10 Front Plank SecondsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press 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) “Frosted Flakes” (Time) For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) ‍ KG | (70/47) Time Cap: 18 MinutesMod. 1: 800m Run 40 pull ups 30 Power Cleans (135/95) Mod. 2: 600m Run 50 Ring rows or Jumping pull ups 30 Power cleans (96/65) Warm-up General Flow Jumping jacks Quad pulls Knuckle draggers Knee pulls High knees Lunges Quick ups Bend and reach Butt kicks Spiderman Scorpions Barbell warm-up After Party Gun Show 3-5 Sets For Quality: 16 Dumbbell Bench Press 16 Alternating Seated Dumbbell Hammer Curls* ‍ * Rest As Needed Between Sets * 8 Reps Each SideRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press 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) “Frosted Flakes” (Time) For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) ‍ KG | (70/47) Time Cap: 18 Minutes Warm-up General Flow Jumping jacks Quad pulls Knuckle draggers Knee pulls High knees Lunges Quick ups Bend and reach Butt kicks Spiderman Scorpions Barbell warm-up After Party Gun Show 3-5 Sets For Quality: 16 Dumbbell Bench Press 16 Alternating Seated Dumbbell Hammer Curls* ‍ * Rest As Needed Between Sets * 8 Reps Each SideRead more

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (AMRAP – Rounds and Reps)Read more

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (No Measure)Read more