Bellhouse Crossfit – CrossFit “Connect The Dots” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row ‍ Directly Into… ‍ 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row ‍ Time Cap: 35 MinutesMod. 1: 8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row ‍ Directly Into… ‍ 16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Mod. 2: 8-7-6-5-4-3-2-1 Knee Raises or v ups 200/180 Meter Row ‍ Directly Into… ‍ 16-14-12-10-8-6-4-2 Push-ups to box or abmats 200/180 Meter Row After Party Aerobic Capacity 30-60 Minutes For Quality: 400 Meter Run 500 Meter Row 1,000 Meter Bike Erg ‍ * Performed At RPE 2-3 Warm Up General Flow 0:20 each Tall plank Downward dog Tall plank Scorpions Plank shoulder taps Plank toe taps Spidermans Up down planks Negative push ups Hollow body hold Push ups from knees Sit ups Push upsRead more

Bellhouse Crossfit – CrossFit “Hold Up, Wait A Minute” (Time) 3 Rounds: 25 Burpees Over Rower 50 Wallballs (20/14) ‍ Into… ‍ 150/120 Calorie Row ‍ Performed As: 2 Minute Work 1 Minute Rest ‍ Time Cap: 35 Minutes KG | (9/6) SCORE: Total time including rest Warm Up 0:30 downward upward dogs 0:30 pigeon (right) 0:30 pigeon (left) 0:20 samson (right) 0:20 samson (left) 0:30 bottom of squat hold Row warm up After Party Killer Core For Quality: 50-40-30-20-10 Medicine Ball Twists 50-40-30-20-10 Front Plank SecondsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80% for final set of 3 * Build In Weight) “Frosted Flakes” (Time) For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) ‍ KG | (70/47) Time Cap: 18 MinutesMod. 1: 800m Run 40 pull ups 30 Power Cleans (135/95) Mod. 2: 600m Run 50 Ring rows or Jumping pull ups 30 Power cleans (96/65) Warm-up General Flow Jumping jacks Quad pulls Knuckle draggers Knee pulls High knees Lunges Quick ups Bend and reach Butt kicks Spiderman Scorpions Barbell warm-up After Party Gun Show 3-5 Sets For Quality: 16 Dumbbell Bench Press 16 Alternating Seated Dumbbell Hammer Curls* ‍ * Rest As Needed Between Sets * 8 Reps Each SideRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press In a 12:00 Window 5-7 Building Sets of 3 Reps Building to 75% to 80% for final set of 3 * Build In Weight) “Frosted Flakes” (Time) For Time: 1,000 Meter Run 50 Pull-ups 30 Power Cleans (155/105) ‍ KG | (70/47) Time Cap: 18 Minutes Warm-up General Flow Jumping jacks Quad pulls Knuckle draggers Knee pulls High knees Lunges Quick ups Bend and reach Butt kicks Spiderman Scorpions Barbell warm-up After Party Gun Show 3-5 Sets For Quality: 16 Dumbbell Bench Press 16 Alternating Seated Dumbbell Hammer Curls* ‍ * Rest As Needed Between Sets * 8 Reps Each SideRead more

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (AMRAP – Rounds and Reps)Read more