Bellhouse Crossfit – CrossFit “Lost In Translation” (Time) 5 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Push-ups 1,000/900 Meter Bike Erg ‍ Time Cap: 30 Minutes Warm Up Jumping jacks Tall plank hold Upward dog Scorpions Bunny hops Up down planks Downward dog Spiderman Line hops Lying leg lifts Negative push ups Focus on the tight body position as they lower Sit ups Push ups Look for their body position to not be worming / sagging After Party Work Capacity 15 Minutes For Quality: 50′ Sled Push (RPE 4-5) 10 Shuttle Runs 150′ Farmers Carry (50/35)’sRead more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets: 3 Deadlifts * 3 Second Pause * Build In Weight) “Bell” [HERO] (Time) 3 Rounds For Time: 21 Deadlifts 15 Pull-ups 9 Front Squats ‍ Time Cap: 15 Minutes Barbell: (185/135) Mod. 1: (135/95) Mod. 2: (95/65) 15 Jumping pull ups or Ring rows BAF: 3 Rounds For Time: 15 Deadlifts(75/55) 9 Jumping Pull-ups or Ring Rows 6 Front Squats Warm Up Knee pulls to chest Quad pulls Knuckle draggers Arm wraps Arm swings up and down Downward + upward dogs Samson (right) Samson (left) Bootstaps Squat hold Goodmorning + high jump Barbell Warm-up After Party Aerobic Capacity 5 Minute Row, Rest 2:30 4 Minute Row, Rest 2:00 3 Minute Row, Rest 1:30 2 Minute Row, Rest 1:00 1 Minute Row ‍ RPE: 7-8Read more

Bellhouse Crossfit – CrossFit Deadlift (On the 3:00 x 3 Sets: 3 Deadlifts * 3 Second Pause * Build In Weight) “Bell” [HERO] (Time) 3 Rounds For Time: 21 Deadlifts 15 Pull-ups 9 Front Squats ‍ Time Cap: 15 Minutes Barbell: (185/135) KG | (83/61) Warm Up Knee pulls to chest Quad pulls Knuckle draggers Arm wraps Arm swings up and down Downward + upward dogs Samson (right) Samson (left) Bootstaps Squat hold Goodmorning + high jump Barbell Warm-up After Party Aerobic Capacity 5 Minute Row, Rest 2:30 4 Minute Row, Rest 2:00 3 Minute Row, Rest 1:30 2 Minute Row, Rest 1:00 1 Minute Row ‍ RPE: 7-8Read more

Bellhouse Crossfit – CrossFit “Time Will Tell” (Time) [On the 00:00]: 5,000/4,500m Echo Bike [On the 10:00]: 2,000/1,800 Meter Row [On the 20:00]: 1 Mile Run ‍ Score: Total Working Time Time Cap: 30 Minutes Mod. 1 Same Mod. 2: 3.8/3.4km Bike 1,500/1,350m Row 1,200m Run BAF: 2.5/2.25km Bike 1000/900m Row 800m Run Warm Up Knuckle draggers Quad walk Lunge and reach Toe walk Heel walk Lateral lunges A skips High knees Butt kicks Shuttle run slow (x2 down and back) Shuttle run moderate (x2 down and back) Shuttle run fast (x2 down and back) ‍ Cadence warm up and Row After Party Posterior Pump 3-4 Sets For Quality: 10 Banded Russian Kettlebell Swings 30 Second Banded Hip Thrust Hold 50′ Banded Monster Walk Steps (25′ Each Way)Read more

Bellhouse Crossfit – CrossFit “Time Will Tell” (Time) [On the 00:00]: 5,000/4,500m Echo Bike [On the 10:00]: 2,000/1,800 Meter Row [On the 20:00]: 1 Mile Run ‍ Score: Total Working Time Time Cap: 30 MinutesMod. 1 Same Mod. 2: 3.8/3.4km Bike 1,500/1,350m Row 1,200m Run Warm Up Knuckle draggers Quad walk Lunge and reach Toe walk Heel walk Lateral lunges A skips High knees Butt kicks Shuttle run slow (x2 down and back) Shuttle run moderate (x2 down and back) Shuttle run fast (x2 down and back) ‍ Cadence warm up and Row After Party Posterior Pump 3-4 Sets For Quality: 10 Banded Russian Kettlebell Swings 30 Second Banded Hip Thrust Hold 50′ Banded Monster Walk Steps (25′ Each Way)Read more