Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes Mod. 1: (95/65) Mod. 2: 3 Rounds: 12 Power Cleans (75/55) 12 Lateral Barbell Burpees 3 Rounds: 12 Push Jerks (75/55) 12 Box Jumps (20/16) BAF: 3 Rounds: 10 Power Cleans (45/35) 10 Lateral Barbell Burpees 3 Rounds: 10 Push Jerks (45/35) 10 Box Jumps (20/16) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 MinutesMod. 1: (95/65) Mod. 2: 3 Rounds: 12 Power Cleans (75/55) 12 Lateral Barbell Burpees 3 Rounds: 12 Push Jerks (75/55) 12 Box Jumps (20/16) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3 Sets: A) Big Set of Push-ups (Floor) B) Big Set of Push-ups on Low Box C) Big set of Push-ups on Higher...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes KG | (52/38) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3 Sets: A) Big Set of Push-ups (Floor) B) Big Set of Push-ups on Low Box C) Big set of Push-ups on Higher Box ‍ * Move Directly From A-B-C * Rest 3 Minutes After Completing (C)Read more

Bellhouse Crossfit – CrossFit Saturday (Time) For Time (Teams of 2*): 100 Single DB Devils press (50/35) 100 DB Lunges 100 Bike cals** 1000m DB Carry*** *Break up however you would like **1 person has to hold DB *** if raining we will do 75 synchro Burpees insteadRead more

Bellhouse Crossfit – CrossFit “Steam Engine” (Time) [TEAMS OF 3] 3 Rounds: 200 Meter Team Run 45 Power Snatches 15 Toes to Bar (Each) ‍ Into,,, ‍ 2 Rounds: 200 Meter Team Run 45 Power Snatches 15 Synchro Burpees ‍ Into… 1 Round: 200 Meter Team Run 45 Power Snatches 15 Rope Climbs (15′) ‍ Barbell: (75/55) Time Cap: 35 Minutes ‍ KG | (34/25) Warm Up ‍ General Flow 0:20 each Quad pulls Knuckle draggers Lateral lunges Lunge with reach Spiderman Downward dog Quick ups Push ups Sit ups Burpees 100m run Toe to Bar progrssion After Party Killer Core 3-4 Sets For Qualtity: 10 Barbell Rollouts 10 Barbell Sit-ups 10 Barbell Z-PressRead more