Bellhouse Crossfit – CrossFit “Time Will Tell” (Time) [On the 00:00]: 4,000/3,600 Meter Bike Erg [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 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 Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes Mod. 1: (95/65) Mod. 2: 3 Rounds: 12 Power Cleans (75/55) 12 Lateral Barbell Burpees 3 Rounds: 12 Push Jerks (75/55) 12 Box Jumps (20/16) BAF: 3 Rounds: 10 Power Cleans (45/35) 10 Lateral Barbell Burpees 3 Rounds: 10 Push Jerks (45/35) 10 Box Jumps (20/16) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 MinutesMod. 1: (95/65) Mod. 2: 3 Rounds: 12 Power Cleans (75/55) 12 Lateral Barbell Burpees 3 Rounds: 12 Push Jerks (75/55) 12 Box Jumps (20/16) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3 Sets: A) Big Set of Push-ups (Floor) B) Big Set of Push-ups on Low Box C) Big set of Push-ups on Higher...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets: 3 Strict Press * 3 Second Pause * Build In Weight) “Dismantled” (Time) 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees ‍ Directly Into… ‍ 3 Rounds: 15 Push Jerks 15 Box Jumps (24″”/20″”) ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes KG | (52/38) Warm Up 0:20 jumping jacks 0:20 knee pulls to the chest 0:20 quad pulls 0:20 knuckle draggers 0:20 bunny hops 0:20 downward dog 0:20 scorpions 0:20 spiderman + worlds greatest 0:20 tuck Jumps 0:20 push ups 0:20 quick ups 0:20 buprees 0:20 box jumps After Party Gun Show 2-3 Sets: A) Big Set of Push-ups (Floor) B) Big Set of Push-ups on Low Box C) Big set of Push-ups on Higher Box ‍ * Move Directly From A-B-C * Rest 3 Minutes After Completing (C)Read more

Bellhouse Crossfit – CrossFit Saturday (Time) For Time (Teams of 2*): 100 Single DB Devils press (50/35) 100 DB Lunges 100 Bike cals** 1000m DB Carry*** *Break up however you would like **1 person has to hold DB *** if raining we will do 75 synchro Burpees insteadRead more