Bellhouse Crossfit – CrossFit “The 99” (Time) For Time: 99 Calorie Bike Erg 99 Wallballs (20/14) 99 Burpees ‍ * Partition However You’d Like ‍ Time Cap: 25 Minutes KG | (9/6) Warm Up 1:00 Bike 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Childs pose 0:45 Bike 0:30 Bottom squat hold 0:30 Bootstraps 0:30 Bike 0:30 Air squat 0:30 Push ups 0:30 Quick ups After Party Lethal Legs 3-4 Sets For Quality: 20 Double Dumbbell Box Step-ups,10/side – not alternating (24″/20″) ‍ Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 20 ) “Spin Move” (Time) 5 Rounds For Time: 50 Double Unders 25-20-15-10-5 Dumbbell Snatch (50/35) 15/12 Calorie Row ‍ Time Cap: 18 Minutes ‍ KG | (22.5/15)Mod. 1: 30 dubs 25-20-15-10-5 Dumbbell Snatch (50/35) 12/9 Calorie Row Mod. 2: 50 singles 25-20-15-10-5 Dumbbell Snatch (35/25) 9/7 Calorie Row Warm Up Grab DB + jump rope Row Spiderman Downward dog + foot pedal Push ups from knees Row Scorpions Tempo push ups Single unders Row DB crush grip floor press Single-Single – double Row Single arm DB floor press (right) Single arm DB Floor press (left) Double unders After Party Killer Core 3-5 Sets For Quality: 10 Weighted Sit-ups 20 V-Ups 40 Second Banded Front PlankRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 20 ) “Spin Move” (Time) 5 Rounds For Time: 50 Double Unders 25-20-15-10-5 Dumbbell Snatch (50/35) 15/12 Calorie Row ‍ Time Cap: 18 Minutes ‍ KG | (22.5/15) Warm Up Grab DB + jump rope Row Spiderman Downward dog + foot pedal Push ups from knees Row Scorpions Tempo push ups Single unders Row DB crush grip floor press Single-Single – double Row Single arm DB floor press (right) Single arm DB Floor press (left) Double unders After Party Killer Core 3-5 Sets For Quality: 10 Weighted Sit-ups 20 V-Ups 40 Second Banded Front PlankRead more

Bellhouse Crossfit – CrossFit “Team Tillman” [HERO] (Time) [TEAMS OF 2] 7 Rounds Each For Time: 7 Deadlifts (315/205 lb) 200 Meter Sprint 15 Pull-ups ‍ * Switch After Full Rounds ‍ Time Cap: 35 MinutesMod. 1: 7 Rounds Each For Time: 7 Deadlifts (225/155) 200 Meter Sprint 10 Pull-ups Mod. 1: 7 Rounds Each For Time: 7 Deadlifts (135/95) 150 Meter Sprint 12 Ring Rows Warm-up 100m Run 0:20 quad pulls 0:20 knuckle draggers 0:20 Lunge + reach overhead 0:20 Arm wraps 0:20 scorpions 0:20 push ups 100m run Barbell Warm-up Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party Killer Core 3-5 Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side)Read more

Bellhouse Crossfit – CrossFit “Team Tillman” [HERO] (Time) [TEAMS OF 2] 7 Rounds Each For Time: 7 Deadlifts (315/205 lb) 200 Meter Sprint 15 Pull-ups ‍ * Switch After Full Rounds ‍ Time Cap: 35 Minutes Warm-up 100m Run 0:20 quad pulls 0:20 knuckle draggers 0:20 Lunge + reach overhead 0:20 Arm wraps 0:20 scorpions 0:20 push ups 100m run Barbell Warm-up Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party Killer Core 3-5 Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side)Read more