Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets: 3 Back Squats * 5 Second Negative * Build In Weight ) “Pay It Forward” (AMRAP – Rounds and Reps) AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24″/20″) ‍Mod.1: Same Mod. 2: (14/10) (35/25) (20/16) Warm Up Partner wallball warm up Grab a medball and a partner Have partners stand about 10ft apart Partners will toss the medball back and forth with different styles for about 0:30 each Chest pass Underhand throw (granny basketball throw) Side throw Have athletes turn to the side and twist to throw Side throw (opposite directions) Squat and throw (like a wallball throw) Box Jump prep After Party Posterior Pump 3-4 Sets For Quality: 10 Single Leg Weighted Hip Thrusts (Each) 20 Banded Pull Throughs 30 Side Plank With Hip Adbudctions (Each) ‍Read more

Bellhouse Crossfit – CrossFit Back Squat (On the 3:00 x 3 Sets: 3 Back Squats * 5 Second Negative * Build In Weight ) “Pay It Forward” (AMRAP – Rounds and Reps) AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24″/20″) ‍ KG | (9/6) Warm Up Partner wallball warm up Grab a medball and a partner Have partners stand about 10ft apart Partners will toss the medball back and forth with different styles for about 0:30 each Chest pass Underhand throw (granny basketball throw) Side throw Have athletes turn to the side and twist to throw Side throw (opposite directions) Squat and throw (like a wallball throw) Box Jump prep After Party Posterior Pump 3-4 Sets For Quality: 10 Single Leg Weighted Hip Thrusts (Each) 20 Banded Pull Throughs 30 Side Plank With Hip Adbudctions (Each) ‍Read more

Bellhouse Crossfit – CrossFit “Heart & Swole” (Time) 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)’s 12/9 Calorie Bike ‍ Time Cap: 30 Minutes ‍10 Rounds For Time: 3 Strict Pull-ups 7 Dumbbell Floor Press (50/35)’s 12/9 Calorie Bike 10 Rounds For Time: 5 jumping Pull-ups or ring rows 10 Dumbbell Floor Press (35/25)’s 9/6 Calorie Bike 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 “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