Bellhouse Crossfit – CrossFit Daily Encouragement “The future belongs to those who believe in the beauty of their dreams” – Eleanor Roosevelt Weighted Pull-ups (3 Sets [Building In Weight]: 2 Strict Pull-ups at 85-95% Rest 2-3 Minutes Between Sets) Jailbreak (Time) 2 Rounds For Time: 30 Toes to Bar 400 Meter Run 30 Chest to Bars OR 15 Bar Muscle Ups 400 Meter Run Time Cap: 18 Minutes AGE GROUP : Same as class Mod 1) 30 Pull Ups instead of C2B Mod 2) 20 T2B or Knee Raises 20 Pull ups or Ring Rows Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Knuckle Draggers 0:30 Quad Pulls 0:30 Tall Plank 0:30 Mountain Climbers 0:30 High Knees 0:30 Butt Kickers 0:30 Sit-Ups Accessory Work Killer Core 4 Supersets: 20 Alternating Dumbbell Plank Rows (10/Side) 10 Dumbbell Side Bends (R) 10 Dumbbell Side Bends (L) *...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.” Exodus 15:2 Back Squat (3 Sets [Building In Weight]: 2 Back Squats at 85-95% Rest 1-2 Minutes Between Sets) Stairmaster (AMRAP – Rounds and Reps) AMRAP 15: 30/24 Calorie Row 10 Devil’s Press Step-ups (20″)* * 1 Devil’s Press + 1 Step-up Dumbbells: (50/35)’s AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) (24/16) cal row (35/25s) Mod 2) (16/10) cal row 7 Devil’s Press Step Ups (25/15s) Warm Up General Flow 2:00 Easy Row 1:00 Box Step Ups 0:30 Spidermans 0:30 Downward + Upward Dogs 0:30 Scorpions 0:30 Deep Squat Hold 0:30 Reverse Lunge + Reach Accessory Work Bulletproof Shoulders 3 Supersets [Same Weight Across]: 15 Double Dumbbell Front Raises 30 Banded Face...Read more

Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM (Time) Partner Amanda: 18-14-10 Ring Muscle Ups Squat Snatches (135/95) *split reps however Mod 1) 18-14-10 Bar Muscle Ups Squat Snatches (115/65) Mod 2) 14-10-8 Ring Muscle Up Progression Snatches (power + overhead squat) (45/35) HYROX 8:45 AM (Time) ”Tag Team” Teams of 3 Buy In: 200m farmers carry (split however) Complete 8 rounds each as a waterfall: 200m run 6 double DB reverse lunge (50/35) 5 double DB box step overs (20in) 4 double DB devil’s press (50/35) Cash Out: 200m farmers carry (split however)Read more

Bellhouse Crossfit – CrossFit Bench Press (4 Sets [Building In Weight]: 2 Bench Press at 80-90% Rest 2-3 Minutes Between Sets) Bergeron Beep Test (AMRAP – Rounds) On the Minute For Max Rounds: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees AGE GROUP 55+ / 13-15 (65/45) Mod 1) 5 Thrusters (75/55) 5 Pull ups 5 burpees Mod 2) 5 thrusters (45/35) 5 ring rows 5 burpees Warm Up General Flow 0:30 Quick Ups 0:30 Bootstraps 0:30 Squat Hold 0:30 RIng Hand Cuff Stretch 0:30 Spiderman Stretch 0:30 Step Back Step Up Burpees 0:30 Air Squats 0:30 Jump Back Jump Up Burpees Accessory Work PART A] 3 Sets: 10 Seated Dumbbell Zottman Curls [PART B] 3 Sets: 20 Supinated Grip Banded Lat PulldownsRead more

Bellhouse Crossfit – CrossFit Spring Chicken (Calories) 4 Rounds x AMRAP 8: 1,000 Meter Run Max Calorie Row -Rest 2 Minutes Between Rounds AGE GROUP : Same as Class Mod 1) 800m run Mod 2) 600m runRead more