Bellhouse Crossfit – CrossFit “Nancy” [BENCHMARK] (Time) 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) ‍ Time Cap: 20 MinutesMod. 1: 400m Run 15 OHS (75/45) Mod. 2: 200m Run 15 OHS (45/35) Warm Up General Flow Grab PVC pipes 0:30 PVC Passthrough 0:20 PVC around the world (clockwise) 0:20 PVC around the world (coutner clockwise) 0:20 Downward dog 0:20 Spidermans 0:20 Downward dog Line Drills 100m run Knee pulls Quad pulls Standing figure 4 100m run A skips High knees Butt kicks 100m run After Party Lethal Legs 5 Sets: 30 Seconds Standing Bike Erg 1 Minute Wall Sit 30 Seconds Rest Between RoundsRead more

Bellhouse Crossfit – CrossFit “Nancy” [BENCHMARK] (Time) 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65) ‍ Time Cap: 20 Minutes Warm Up General Flow Grab PVC pipes 0:30 PVC Passthrough 0:20 PVC around the world (clockwise) 0:20 PVC around the world (coutner clockwise) 0:20 Downward dog 0:20 Spidermans 0:20 Downward dog Line Drills 100m run Knee pulls Quad pulls Standing figure 4 100m run A skips High knees Butt kicks 100m run After Party Lethal Legs 5 Sets: 30 Seconds Standing Bike Erg 1 Minute Wall Sit 30 Seconds Rest Between RoundsRead more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/22/24)) “Joyride” (Time) 6 Rounds For Time: 10 Single Arm Devil’s Press (50/35) 15/12 Cal Echo Bike ‍ Time Cap: 18 Minutes Mod.1 : 10 SADP (35/25) 12/9 Cal Bike Mod. 2: 8 SADP (light) 9/7 Cal Bike Warm Up 0:20 each Grab Band & DB Banded passthrough Banded around the world (clockwise) Banded around the world (counter clockwise) Scorpions Downward dog Band pull aparts Partner 0:20 each Round 1: P1: Bike (easy) P2: Push ups Rounds 2: P1: Bike (moderate) P2: Crush grip press Round 3: P1: Bike (hard) P2: Burpees After Party 3-4 Sets For Quality: 40 Second Hollow Hold 20 Medicine Ball Twists 100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/22/24)) “Joyride” (Time) 6 Rounds For Time: 10 Single Arm Devil’s Press (50/35) 20/16 Calorie Bike Erg ‍ Time Cap: 18 Minutes Warm Up 0:20 each Grab Band & DB Banded passthrough Banded around the world (clockwise) Banded around the world (counter clockwise) Scorpions Downward dog Band pull aparts Partner 0:20 each Round 1: P1: Bike (easy) P2: Push ups Rounds 2: P1: Bike (moderate) P2: Crush grip press Round 3: P1: Bike (hard) P2: Burpees After Party 3-4 Sets For Quality: 40 Second Hollow Hold 20 Medicine Ball Twists 100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Blistering Pace” (9 Rounds for calories) [TEAMS OF 3] 9 Rounds x AMRAP 3: P1: 25 Kettlebell Swings (53/35) P2: 200 Meter Run P3: 15 Toes to Bar ‍ Time Remaining In Window: Max Calorie Row ‍ * Complete Non-Row Reps Individually * One Rower, Split Calories As You’d Like * Rotate Stations Upon Completion of 3 Minutes * 3 Rounds Each Station Per Partner * First Partner Done Can Begin Row CaloriesRead more