Bellhouse Crossfit – CrossFit “Time Lord” (AMRAP – Rounds and Reps) AMRAP 30: 50 Strict Pull-ups 100 Push-ups 150 Sit-ups ‍ Every 2 Minutes [Starting at 0:00]: 500 Meter Bike Erg Warm Up General flow 0:20-0:30 each Bend and reach Samson (right) Samson (left) Scorpions Prone snow angels Tall plank Downward dog Up down planks Lunge + reach Cossak squats Tempo push ups Hollow rocks Push ups Sit ups After Party Gun Show 3 Super Sets: 20 Dumbbell Chest Flyes 20 Dumbbell Tricep Kick Backs ‍ Rest 1 minute between Super SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80%  for final set of 3  ‍ * Build In Weight) “Backhanded”  (AMRAP – Rounds and Reps) [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts ‍ Directly Into… ‍ Max Rounds: 25 Double Unders 2-4-6-8-10…Devil’s Press Dumbbells: (50/35)’sMod. 1 30 Double unders (35s/25s) 15 Double unders Mod. 2 75 or 50 singles (25s/15s) 40 or 25 singles Warm Up General flow 0:20-0:30 each Grab DBs and jump rope Jumping jacks Spidermans Boot straps Line hops DB deadlifts DB hang cleans Line hops DB snatch Burpees Devils press After Party Posterior Pump [PART A] 3 Sets: 10 Pausing Single Leg Hip Thrusts (Each Leg) [PART B] 3 Sets: 30 Banded Hip Thrust Abductions ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80%  for final set of 3  ‍ * Build In Weight) “Backhanded”  (AMRAP – Rounds and Reps) [AMRAP 12]: 3 Rounds: 50 Double Unders 25 Double Dumbbell Deadlifts ‍ Directly Into… ‍ Max Rounds: 25 Double Unders 2-4-6-8-10…Devil’s Press Dumbbells: (50/35)’s KG | (22.5/15) Warm Up General flow 0:20-0:30 each Grab DBs and jump rope Jumping jacks Spidermans Boot straps Line hops DB deadlifts DB hang cleans Line hops DB snatch Burpees Devils press After Party Posterior Pump [PART A] 3 Sets: 10 Pausing Single Leg Hip Thrusts (Each Leg) [PART B] 3 Sets: 30 Banded Hip Thrust Abductions ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit “Boat Race” [BENCHMARK] (Time) 3 Rounds For Time: 500 Meter Row 400 Meter Run ‍ Rest 3 Minutes ‍ Time Cap: 25 Minutes ‍Mod. 1 Same Mod. 2 400m row 300m run Warm Up Line drill warm up 25’ each 100m run Quad pulls Knee pulls + calf raise Knuckle draggers Lunge + reach Toe walk Heel walk Gate openers Inchworm + spiderman Bunny hops Broad jumps A skips Butt kicks High knees 100m run After Party Killer Core 3 Giant Sets For Quality: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit “Boat Race” [BENCHMARK] (Time) 3 Rounds For Time: 500 Meter Row 400 Meter Run ‍ Rest 3 Minutes ‍ Time Cap: 25 Minutes ‍ REPEAT FROM 8/8/23 Warm Up Line drill warm up 25’ each 100m run Quad pulls Knee pulls + calf raise Knuckle draggers Lunge + reach Toe walk Heel walk Gate openers Inchworm + spiderman Bunny hops Broad jumps A skips Butt kicks High knees 100m run After Party Killer Core 3 Giant Sets For Quality: 5 Dragon Flags 10 Wood Choppers (Each Side) 25 Hanging Hollows ‍ Rest 2 Minutes Between Giant SetsRead more