Bellhouse Crossfit – CrossFit “The Powers That Be” (Time) 3 Rounds For Time: 600 Meter Run 60 Power Snatches (95/65) 600 Meter Run 60 Burpee Box Jumps (24″/20″) * Teams of 3 * One Partner Works at a Time * Switch After 200 Meter Runs ‍ Time Cap: 35 Minutes Warm up Grab PVC pipe 100m run PVC passthrough Spiderman Scorpions Downward dog PVC around the world Inchworm Quick ups Box step ups PVC behind the neck snatch press PVC overhead squat Burpees Box jumps 100m run After Party Aerobic Capacity 10 Sets: 1:20 Bike 0:40 RestRead more

Bellhouse Crossfit – CrossFit “The Powers That Be” (Time) 3 Rounds For Time: 600 Meter Run 60 Power Snatches (95/65) 600 Meter Run 60 Burpee Box Jumps (24″/20″) * Teams of 3 * One Partner Works at a Time * Switch After 200 Meter Runs ‍ Time Cap: 35 Minutes Warm up Grab PVC pipe 100m run PVC passthrough Spiderman Scorpions Downward dog PVC around the world Inchworm Quick ups Box step ups PVC behind the neck snatch press PVC overhead squat Burpees Box jumps 100m run After Party Aerobic Capacity 10 Sets: 1:20 Bike 0:40 RestRead more

Bellhouse Crossfit – CrossFit “Hold It Together” (Time) For Time: 150/120 Calorie Row 90 Pull-ups 60 Dumbbell Box Step-ups (20″) ‍ Dumbbells: (50/35)’s ‍ * Partition However You’d Like ‍ Time Cap: 35 Minutes ‍ KG | (22.5/15)Mod. 1: 150/120 Calorie Row 60 Pull-ups 60 Dumbbell Box Step-ups (20″) Dumbbells: (35/25)’s Mod. 2: 120/90 Cal Row 90 Ring Rows 60 Box step ups Warm Up 1:00 row 0:20 arm swings 0:20 arm wraps 0:20 truck twists 0:40 row 0:20 spiderman 0:20 scorpions 0:20 downward + upward dogs 0:20 row 0:20 alternating reverse lunges 0:20 sit ups 0:20 push ups After Party Lethal Legs 8 Rounds: :20 Front Squats (#45/#35) :10 Rest Directly Into… 8 Sets: :20 Wall Sit :10 RestRead more

Bellhouse Crossfit – CrossFit “Hold It Together” (Time) For Time: 150/120 Calorie Row 90 Pull-ups 60 Dumbbell Box Step-ups (20″) ‍ Dumbbells: (50/35)’s ‍ * Partition However You’d Like ‍ Time Cap: 35 Minutes ‍ KG | (22.5/15) Warm Up 1:00 row 0:20 arm swings 0:20 arm wraps 0:20 truck twists 0:40 row 0:20 spiderman 0:20 scorpions 0:20 downward + upward dogs 0:20 row 0:20 alternating reverse lunges 0:20 sit ups 0:20 push ups After Party Lethal Legs 8 Rounds: :20 Front Squats (#45/#35) :10 Rest Directly Into… 8 Sets: :20 Wall Sit :10 RestRead more

Bellhouse Crossfit – CrossFit Bench Press (Build to a Heavy Single) “Fair Game” (8 Rounds for calories) On the 2:00 x 8 Sets: 9 Kettlebell Swings (70/53) 12 Hand Release Push-ups 21 AbMat Sit-ups Max Calorie Bike ‍ KG | (32/24) ‍Mod. 1: (53/35) KB Mod. 2: (35/25) KB Push ups to Box Warm Up 0:30 bike 0:20 upward dog press ups 0:20 pigeon (right) 0:20 pigeon (left) 0:30 bike 0:20 hollow hold 0:20 hollow rocks 0:20 supermans 0:30 bike 0:20 downward dog 0:20 lying leg raises 0:20 sit ups After Party Gun Show 3 Sets: 6 Strict Weighted Dips, Rest 1 Minute Big Set Bodyweight Dips, Rest 2 MinutesRead more