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

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 5 Second Negative * Build In Weight ) “Omar” [HERO] (Time) For Time: 10-20-30 Thrusters (95/65) 15-25-35 Bar-Facing Burpees ‍ Time Cap: 18 Minutes ‍Mod. 1 For Time: 10-20-30 Thrusters (75/55) 15-25-35 Bar-Facing Burpees ‍ Mod. 2 For Time: 10-20-30 Thrusters (65/45) 10-20-30 Bar-Facing Burpees Warm Up Get out barbells Arm circles Arm swings Trunk twists Bootstraps Downward dog Spidermans Scap push ups Push ups Spiderman Quick ups Spiderman Burpees Barbell Warm-up 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