Bellhouse Crossfit – CrossFit “Heart & Swole” (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)’s 15/12 Calorie Bike Erg ‍ Time Cap: 30 Minutes ‍ KG | (22.5/15) Warm Up 1:00 Bike (easy pace) 0:30 childs pose 0:30 scorpions 0:30 Downward dog 1:00 bike (moderate pace) 0:30 tall plank 0:15 toe taps 0:15 shoulder taps 0:15 push ups 1:00 bike (hard) After Party Aerobic Capacity 1 Minute Row, 6 Minute Bike Erg 2 Minute Row, 5 Minute Bike Erg 3 Minute Row, 4 Minute Bike Erg 4 Minute Row, 3 Minute Bike Erg 5 Minute Row, 2 Minute Bike Erg 6 Minute Row, 1 Minute Bike Erg ‍ * RPE 2-3Read more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets: 3 Deadlifts * 5 Second Negative * Build In Weight) “Storm Clouds” (Time) For Time: 30 Deadlifts 600 Meter Run 20 Power Cleans 400 Meter Run 10 Front Squats 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 15 MinutesMod. 1: (115/85) Mod. 2: 30 Deadlifts 400 Meter Run 20 Power Cleans 300 Meter Run 10 Front Squats 200 Meter Run ‍ Barbell: (95/65) Warm Up Line Drills 0:20 each Shuttle run Quad pulls Knuckle draggers Figure 4 Shuttle run Walking spiderman Inchworm Lunge + reach Shuttle run A skips High knees Butt kickers Barbell Warm-up After Party Lethal Legs A) 3×16 Back Rack Step Back Lunges (8 Each Leg) B) Accumulate 3 Minute Wall Sit ‍ * Complete All (A) Before (B) * Rest 2-3 Minutes Between (A) SetsRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets: 3 Deadlifts * 5 Second Negative * Build In Weight) “Storm Clouds” (Time) For Time: 30 Deadlifts 600 Meter Run 20 Power Cleans 400 Meter Run 10 Front Squats 200 Meter Run ‍ Barbell: (155/105) ‍ Time Cap: 15 Minutes KG | (70/47) Warm Up Line Drills 0:20 each Shuttle run Quad pulls Knuckle draggers Figure 4 Shuttle run Walking spiderman Inchworm Lunge + reach Shuttle run A skips High knees Butt kickers Barbell Warm-up After Party Lethal Legs A) 3×16 Back Rack Step Back Lunges (8 Each Leg) B) Accumulate 3 Minute Wall Sit ‍ * Complete All (A) Before (B) * Rest 2-3 Minutes Between (A) SetsRead more

Bellhouse Crossfit – CrossFit “Doubled Over” (Time) 3 Rounds For Time: 80 Double Unders 50 AbMat Sit-ups 30/24 Calorie Row 10 Dumbbell Hang Snatch (R) 10 Dumbbell Hang Snatch (L) ‍ Rest 3 Minutes Between Rounds Dumbbell: (70/50) ‍ Time Cap: 30 Minutes KG | (32/22.5)Mod. 1: 3 Rounds For Time: 50 Double Unders 50 AbMat Sit-ups 26/20 Calorie Row 10 Dumbbell Hang Snatch (R) 10 Dumbbell Hang Snatch (L) ‍ Rest 3 Minutes Between Rounds Dumbbell: (50/35) Mod. 2: ‍ 3 Rounds For Time: 120 singles 40 AbMat Sit-ups 24/18 Calorie Row 10 Dumbbell Hang Snatch (R) 10 Dumbbell Hang Snatch (L) ‍ Rest 3 Minutes Between Rounds Dumbbell: 35/25) Warm Up 0:20 calf stretch (right) 0:20 calf stretch (left) 0:20 upward dog press ups 0:20 spidermans 0:20 row (32 s/m) 0:20 line hops (forward back) 0:20 sit ups 0:20 row (28 s/m) 0:20 line hops (side to side)...Read more

Bellhouse Crossfit – CrossFit “Doubled Over” (Time) 3 Rounds For Time: 80 Double Unders 50 AbMat Sit-ups 30/24 Calorie Row 10 Dumbbell Hang Snatch (R) 10 Dumbbell Hang Snatch (L) ‍ Rest 3 Minutes Between Rounds Dumbbell: (70/50) ‍ Time Cap: 30 Minutes KG | (32/22.5) Warm Up 0:20 calf stretch (right) 0:20 calf stretch (left) 0:20 upward dog press ups 0:20 spidermans 0:20 row (32 s/m) 0:20 line hops (forward back) 0:20 sit ups 0:20 row (28 s/m) 0:20 line hops (side to side) 0:20 v ups (or single leg v ups) 0:20 row (24 s/m) After Party Gun Show 2-3 Supersets For Quality: 10 Dumbbell Chest Flyes 15 Dumbbell Rollbacks Big Set Push-ups to Box Rest 2-3 Minutes Between SetsRead more