Bellhouse Crossfit – CrossFit Together Apart (AMRAP – Rounds and Reps) Together Apart AMRAP 30 w/ a partner 12/9 Calorie Bike Erg 9 Deadlifts (185/125) 1 Rope Climbs (15′) * Relay StyleRead more

Bellhouse Crossfit – CrossFit Front Squat (Front Squat Max Repetitions of Front Squats @ 85% * To Technical Failure ) Common Ground (AMRAP – Rounds and Reps) Common Ground AMRAP 15: 30/24 Calorie Row 20 Hang Dumbbell Snatches (50/35) 10 Dumbbell Box Step-ups (24″/20″) Movement Mods) Row – 25/20 cals or 20/16 cals DB Snatch – (35/25) or (25/15) lbs Box Step Ups – 20/16 in Warm up General Flow :20-:30 each Get out DBs & barbells Alternating spiderman Downward dog Forearm & wrist floor stretch Puppy pose Bootstraps Alternating box step ups Push ups Alternating DB deadlift Alternating DB swings CT Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit By Annie Means (Time) “By Annie Means” 50-40-30-20-10: AbMat Sit-ups Double Unders ‍ Directly Into…. ‍ 5 Rounds: 30 Push-ups 10 Strict Pull-ups ‍ Time Cap: 25 Minutes Movement Mods) Jump Rope – Single Unders 75-60-45-30-15 Push Ups – Knee Push up, Barbell Push Up Strict Pull Ups – 5-7 Strict pull ups, Banded strict pull ups, ring rows Warm up General Flow 0:20-0:30 Each Sit up and reach Lateral rope hops Forward and back rope hops Shoulder taps from plank Scap retractions Sit up and reach Single unders Knee push ups Full push ups to Full sit ups Single unders Full push upsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 85% * To Technical Failure ) Sweep the Leg (Time) “Sweep The Leg” [For Time] 3-6-9-12-15: Power Cleans Bike Calories Push Jerks Bike Calories ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes Movement Mods) Power Cleans – (95/65) or (75/55) Bike Cal Rep Scheme – 2-4-6-8-10… Warm up General Flow General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Bike Inchworm to spiderman Scorpions Down dog to push ups Bunny hops to tuck jumps Bike ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereMovement Mods) Run – 1200m run, 800m run Row – 1600m row, 1200m row Warm-up General Flow :30 – :45 each Row Active spidermans Downward dog w/ foot pedal Row Knuckle drags Quad pull High knees Butt kickers RowRead more