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) ‍ 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

Bellhouse Crossfit – CrossFit Vital Competition (Time) Come out and Support our Bellhouse Teams: Chris and Cynthia Graham and Hannah Gabe and Alera Jose and Marisol Dalton and Megan Kim and Malik Gera and GiselHome Workout: 5K Walk, Jog, or RunRead more

Bellhouse Crossfit – CrossFit “Team DVB” [HERO] (Time) For Time: 1,600 Meter Medicine Ball Run 8 Rounds: 10 Wallballs + 1 Rope Climb 800 Meter Medicine Ball Run 4 Rounds: 10 Wallballs + 1 Rope Climb 400 Meter Medicine Ball Run 2 Rounds: 10 Wallballs + 1 Rope Climb ‍ Rope Climb: (15′) Medicine Ball: (20/14) ‍ * Teams of 2 * Run Together With One Med-Ball * 8-4-2 Rounds Each Inside * Next Partner Goes When Med-Ball Is Available ‍ Warm Up General + Wallball Flow 0:20 each Grab medballs 100m run Air squat Push ups MB deadlift MB squat MB shoulder press MB thruster Wallballs Talk about breathing technique 100m MB run After Party Bulletproof Shoulders 4 Sets: 10 T-Y-I Dumbbell Complexes Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Team DVB” [HERO] (Time) For Time: 1,600 Meter Medicine Ball Run 8 Rounds: 10 Wallballs + 1 Rope Climb 800 Meter Medicine Ball Run 4 Rounds: 10 Wallballs + 1 Rope Climb 400 Meter Medicine Ball Run 2 Rounds: 10 Wallballs + 1 Rope Climb ‍ Rope Climb: (15′) Medicine Ball: (20/14) ‍ * Teams of 2 * Run Together With One Med-Ball * 8-4-2 Rounds Each Inside * Next Partner Goes When Med-Ball Is Available ‍ Warm Up General + Wallball Flow 0:20 each Grab medballs 100m run Air squat Push ups MB deadlift MB squat MB shoulder press MB thruster Wallballs Talk about breathing technique 100m MB run After Party Bulletproof Shoulders 4 Sets: 10 T-Y-I Dumbbell Complexes Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/26/24)) “The Swing of Things” (Time) For Time: 42 Kettlebell Swings 37/30 Calorie Bike 120 Double Unders 30 Kettlebell Swings 25/20 Calorie Bike 80 Double Unders 18 Kettlebell Swings 15/12 Calorie Bike 40 Double Unders ‍ Kettlebell: (53/35) ‍ Time Cap: 18 MinutesMod. 1: (35/25)KB (31/25)(20/15)(12/9) Bike Cals 80,40,20 Dubs Mod. 2: Light KB (25/20)(15/12)(12/9) Bike Cals 120,80,40 Singles Warm Up 1:00 Bike 0:20 Knee pulls 0:20 Knuckle draggers 0:20 Scorpions 0:20 Downward dog + foot pedal 0:20 Glute bridges 0:20 body weight Goodmornings 0:20 Line hops 0:20 Air squats 0:20 line hops 0:20 cossak squats 1:00 Bike After Party Posterior Pump For Quality: 100 Banded Glute Bridges 100 Box Hamstring CurlsRead more