Bellhouse Crossfit – CrossFit “Well Rounded” [BENCHMARK] (Time) 10 Rounds For Time: 3 Clean & Jerks (155/105) 200 Meter Run 1 Round of “Cindy” ‍ REPEAT FROM 8/15/23 ‍ Time Cap: 30 Minutes KG | (70.5/47.7) Warm Up 0:20 each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Squat hold Inchworms Cossack squats Lunge with reach Tempo push ups Air squats Look for good depth here Push ups Look for full range of motion 100m run After Party Aerobic Capacity 4 Rounds: 4 Minute Bike Erg 1 Minute Rest ‍ * Performed At RPE 5-6Read more

Bellhouse Crossfit – CrossFit Bench Press (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 * 3 Second Pause * Build In Weight) “Good Catch” (Time) For Time: 25-50-100-50-25 Double Unders 250-500-1k-500-250 Meter Row Women’s Meters: 225-450-900-450-225 Time Cap: 18 MinutesMod. 1: 1:00 cap on DU 200-400-800-400-200m Mens Row 180-360-720-360-180m Women’s Row Mod. 2 35-75-150-75-35 Single Unders 1:00-2:00-4:00-2:00-1:00 RowRead more

Bellhouse Crossfit – CrossFit Bench Press (In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 60% to 80% for final set of 3 * 3 Second Pause * Build In Weight) “Good Catch” (Time) For Time: 25-50-100-50-25 Double Unders 250-500-1k-500-250 Meter Row Women’s Meters: 225-450-900-450-225 Time Cap: 18 MinutesMod. 1: 1:00 cap on DU 200-400-800-400-200m Mens Row 180-360-720-360-180m Women’s Row Mod. 2 35-75-150-75-35 Single Unders 1:00-2:00-3:00-2:00-1:00 RowRead more

Bellhouse Crossfit – CrossFit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP – Teams of 4 2 partners working on Synchro Double Dumbbell DT 12 DL 9 Hang clean 6 shoulder to overhead Into Karen – 150 wall balls (split as needed) While the other 2 partners perform a 200m partner barbell farmers carry.Read more

Bellhouse Crossfit – CrossFit “Paradox of Choice” (Calories) [TEAMS OF 3] AMRAP 30: Bike Erg Meters ‍ After Every Switch On Bike: 5 Deadlifts (275/185) 1 Rope Climb (15′) ‍ KG | (124/83) Warm Up 1:00 bike 0:20 childs pose 0:20 scorpions 0:20 spiderman 1:00 bike 0:20 downward dog 0:20 good mornings 0:20 bend and reach 1:00 bike 0:20 glute bridge 0:20 sit ups After Party Aerobic Capacity AMRAP 8: Calorie Row Rest 4 Minutes For Time: Calories From Part 1 RPE: 7-8Read more