Bellhouse Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs- Target time: 10-12 minutes Time cap: 20 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) Warm-Up: 2 Min Ramp from RPE3 to RPE5 3 Sets 2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2) *2 Min at RPE3 (or 80 RPM) after each set. Main Workout: 3 Sets 12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2 9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2 6 Sec at...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (Time) Freedom (RX’d) Teams of 2 3 Rounds (You go, I go each movement) 15/12 Calorie Air Bike 15 Pull Ups 12 Single DB Box Step Overs (35/25) (20in) Independence Teams of 2 3 Rounds 12/10 Calorie Air Bike 12 Pull Ups 12 Single DB Box Step Overs (35/25) (20in) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 15 Ring Rows or Jumping Pull Ups 12 Bodyweight Box Step Overs Time Goal: 18:00-21:00 Time Cap: 25:00 Optional: Mayhem Mini-Pump (Checkmark) 4 Rounds 12 Leaning Lateral Raise...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 Rounds (You go, I go each movement) 15/12 Calorie Air Bike 15 Pull Ups 12 Single DB Box Step Overs (35/25) Independence Teams of 2 3 Rounds 12/10 Calorie Air Bike 12 Pull Ups 12 Single (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30 minutes (18-20 mins) Time cap each set: 8 (24 mins) Optional:...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 3 Rounds 15/12 Calorie Air Bike 12 Double Dumbbell Front Squats (50s/35s) 9 Handstand Push Ups (KG conv: 22.5/15 DBs) Independence Teams of 2 3 sets (each/1:1) 3 Rounds 12/10 Calorie Air Bike 12 Double Dumbbell Front Squats (35s/25s) 6 Handstand Push Ups (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30 minutes Time...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell Workout “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 3 Rounds 15/12 Calorie Air Bike 12 Double Dumbbell Front Squats (50s/35s) 9 Handstand Push Ups (KG conv: 22.5/15 DBs) Independence Teams of 2 3 sets (each/1:1) 3 Rounds 12/10 Calorie Air Bike 12 Double Dumbbell Front Squats (35s/25s) 6 Handstand Push Ups (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30...Read more