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 ‍ REPEAT FROM 8/9/23 KG | (43/29) 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

Bellhouse Crossfit – CrossFit “Clown Around” (Calories) Team of 3 2 athletes work/1 athlete rest 10 rounds Partner 1 10 OHS (75/55) 10 HSPUs Partner 2 15/11 cal bike Partner 3 Rest Mod 1: 10 OHS (65/45) 10 pike PU 12/9 cal bike Mod 2: 10 OHS (45/35)/PVC/Goblet squat 10 double DB push press (heavy) 9/7 cal bike OHS: unbroken sets; 30 secs HSPUs: 30 secs Bike: 1-1:15 mins ******************** Warm Up Warm Up Parter 1: Alt Spider-Man Air squats Child’s pose Plank Push Ups Partner 2: Bike progression Partner 3: OHS PVC pass throughs Around the world Barbell high hang snatch Hang snatch Full snatch/squat snatch OHS ALL TOGETHER: HSPUs HS hold 3 sec negative kipping HS After Party Killer Core 3-4 Sets For Quality: Big Set Toes to Bar 20 V-Ups 20 Sit-ups Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Clown Around” (Calories) [TEAMS OF 3] AMRAP 30: 50 Double Unders 200 Meter Run 10 Push Jerks (155/105) Max Calorie Bike KG | (70/47) Warm Up 100m run Quad pulls Knuckle draggers Inchworm + spiderman Bike Scorpions Downward dog + foot pedal Push ups Bike Bunny hops High knees Butt kicks 100m run After Party Killer Core 3-4 Sets For Quality: Big Set Toes to Bar 20 V-Ups 20 Sit-ups Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Clown Around” (Calories) [TEAMS OF 3] AMRAP 30: 50 Double Unders 200 Meter Run 10 Push Jerks (155/105) Max Calorie Bike Erg KG | (70/47) Warm Up 100m run Quad pulls Knuckle draggers Inchworm + spiderman Bike Scorpions Downward dog + foot pedal Push ups Bike Bunny hops High knees Butt kicks 100m run After Party Killer Core 3-4 Sets For Quality: Big Set Toes to Bar 20 V-Ups 20 Sit-ups Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (Heavy Set of 20 * Look To Beat Attempt From 7/12/24 ) “T.U.P.” [HERO] (Time) 15-12-9-6-3: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups ‍ Time Cap: 18 Minutes KG | (61/43)Mod. 1: 12-9-9-6-3: Power Cleans (115/85) Pull-ups Front Squats (115/85) Pull-ups Mod. 2: 15-12-9-6-3: Power Cleans (75/55) Jumping Pull-ups or easy ring rows Front Squats (75/55) Jumping Pull-ups or easy ring rows Warm Up 0:30 Childs pose 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Scorpions 0:20 Arm circles 0:20 Arm wraps 0:20 Bootstraps 0:20 Cossak squats 0:20 Air squats Pull-up progression After Party Lethal Legs 4 Sets 10 Goblet Split Squats (right) :10 Goblet Split Squat Hold (right) 10 Goblet Split Squats (left) :10 Goblet Split Squat Hold (left) *Alternate which side you start withRead more