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) 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

Bellhouse Crossfit – CrossFit “Hold Still” (Time) 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Front Rack Reverse Lunges (115/85) ‍ Time Cap: 35 Minutes ‍ KG | (52/38)Mod. 1: Front Rack Reverse Lunges (95/65) Mod. 2: 300m Run 20 Abmat sit ups 10 Lateral Barbell Burpee 10 Front Rack Reverse Lunges (Light-Moderate) Warm Up 200m run Knuckle draggers Quad pulls Standing figure 4 Samson (right) Samson (left) Upward dog press ups Hollow body rocks Push ups Glute bridge Alternating v ups Quick ups Sit ups Burpees 200m run After Party Bulletproof Shoulders 2 Sets 30 Banded pull aparts 30 Supinated pull aparts 30 Banded face pulls *Anchor band to rig for face pullsRead more

Bellhouse Crossfit – CrossFit “Hold Still” (Time) 5 Rounds For Time: 400 Meter Run 30 AbMat Sit-ups 20 Lateral Barbell Burpees 10 Front Rack Reverse Lunges (115/85) ‍ Time Cap: 35 Minutes ‍ KG | (52/38) Warm Up 200m run Knuckle draggers Quad pulls Standing figure 4 Samson (right) Samson (left) Upward dog press ups Hollow body rocks Push ups Glute bridge Alternating v ups Quick ups Sit ups Burpees 200m run After Party Bulletproof Shoulders 2 Sets 30 Banded pull aparts 30 Supinated pull aparts 30 Banded face pulls *Anchor band to rig for face pullsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy Set of 20 * Look To Beat Attempt From 7/10/24) “Necessary Evil” (Time) For Time: 80 Box Jumps (30″/24″) ‍ On the Minute [Starting at 0:00]: 3 Devil’s Press (50/35)’s ‍ Time Cap: 15 Minutes KG | (22.5/15)Mod. 1 (24″/20″) Box Mod. 2 (20″/16″) Box 3 Devils press (25/15)’s Warm Up 0:20 each Arm circles Arm wraps Trunk twists Quad pulls Knuckle draggers Box step ups Downward dog Push ups Squat jumps Quick ups Knee pulls Box jumps Burpees After Party Posterior Pump 4 Sets For Quality: 12 Romanian Deadlifts 6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy Set of 20 * Look To Beat Attempt From 7/10/24) “Necessary Evil” (Time) For Time: 80 Box Jumps (30″/24″) ‍ On the Minute [Starting at 0:00]: 3 Devil’s Press (50/35)’s ‍ Time Cap: 15 Minutes KG | (22.5/15) Warm Up 0:20 each Arm circles Arm wraps Trunk twists Quad pulls Knuckle draggers Box step ups Downward dog Push ups Squat jumps Quick ups Knee pulls Box jumps Burpees After Party Posterior Pump 4 Sets For Quality: 12 Romanian Deadlifts 6 Single Leg Box Hamstring Curls (Each Side) ‍ Rest 1-2 Minutes Between SetsRead more