Bellhouse Crossfit – CrossFit “Git-R-Done” (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 30: 120 Dumbbell Snatches (50/35) 90 Toes to Bar 60 Burpee Box Jump Overs (24″”/20″”) ‍ KG | (22.5/15)Read more

Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight) “Ballin” (Time) For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Medicine Ball: (20/14) Time Cap: 18 Minutes Mod. 1: For Time: 800 Meter Run, 35 Wallballs 600 Meter Run, 25 Wallballs 400 Meter Run, 15 Wallballs 200 Meter Run, 5 Wallballs (20/14) Mod. 2 For Time: 400 Meter Run, 40 Wallballs 400 Meter Run, 30 Wallballs 200 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs (14/10) BAF: For Time: 400 Meter Run, 20 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs 200 Meter Run, 10 Wallballs (14/10) Warm Up Quad pulls Knuckle draggers Lunge with reach Side lunge Toe walk Heel walk Duck walk A skips High knees Butt...Read more

Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight) “Ballin” (Time) For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs ‍ Medicine Ball: (20/14) ‍ Time Cap: 18 Minutes KG | (9/6) Warm Up Quad pulls Knuckle draggers Lunge with reach Side lunge Toe walk Heel walk Duck walk A skips High knees Butt kicks 100m run After Party Bulletproof Shoulders 3-5 Sets For Quality: 10 Seated Barbell Z-Press 10 Second Hold at Top ‍ Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Lost In Translation” (Time) 5 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Push-ups 24/18 Cal Bike ‍ Time Cap: 30 Minutes Mod. 1: 20/14 Cal Bike ‍ Mod. 2: 60 singles 30 sit-ups 20 push up to box 18/12 Cal Bike BAF: 4 Rounds: 40 singles 25 sit ups 15 push ups 16/10 Bike Cals Warm Up Jumping jacks Tall plank hold Upward dog Scorpions Bunny hops Up down planks Downward dog Spiderman Line hops Lying leg lifts Negative push ups Focus on the tight body position as they lower Sit ups Push ups Look for their body position to not be worming / sagging After Party Work Capacity 15 Minutes For Quality: 50′ Sled Push (RPE 4-5) 10 Shuttle Runs 150′ Farmers Carry (50/35)’sRead more

Bellhouse Crossfit – CrossFit “Lost In Translation” (Time) 5 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Push-ups 1,000/900 Meter Bike Erg ‍ Time Cap: 30 Minutes Warm Up Jumping jacks Tall plank hold Upward dog Scorpions Bunny hops Up down planks Downward dog Spiderman Line hops Lying leg lifts Negative push ups Focus on the tight body position as they lower Sit ups Push ups Look for their body position to not be worming / sagging After Party Work Capacity 15 Minutes For Quality: 50′ Sled Push (RPE 4-5) 10 Shuttle Runs 150′ Farmers Carry (50/35)’sRead more