Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/19/24)) “Dead Ball” (Time) For Time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ‍ After Each Set: 15 Wallballs (20/14) ‍ Time Cap: 18 Minutes Mod.1: Deadlifts (185/125) 12 Wallballs(20/14) Mod. 2 Deadlifts (Moderate) 10 Wallballs(light) Warm-up General Flow Get out barbells & medballs :20 Quad pull :20 Knee pull :20 Stiff leg deadlifts :20 Arm swings :20 Arm wraps :20 Alternating spidermans :20 Bootstraps :20 Air squats :20 Squat Jumps :20 Medball squat :20 Medball thruster :20 Wallballs CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party 3 Sets Max Reps of Strict Dips Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/19/24)) “Dead Ball” (Time) For Time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ‍ After Each Set: 15 Wallballs (20/14) ‍ Time Cap: 18 Minutes Warm-up General Flow Get out barbells & medballs :20 Quad pull :20 Knee pull :20 Stiff leg deadlifts :20 Arm swings :20 Arm wraps :20 Alternating spidermans :20 Bootstraps :20 Air squats :20 Squat Jumps :20 Medball squat :20 Medball thruster :20 Wallballs CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party 3 Sets Max Reps of Strict Dips Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit “Floor & Decor” (Time) 5 Rounds For Time: 24/18 Calorie Echo 10 Burpees 30 AbMat Sit-ups 10 Burpees ‍ Time Cap: 25 Minutes Mod. 1: 20/15 Cal Bike Mod. 2: 16/11 Cal Bike 7 Burpees Warm up General Flow 0:20-0:30 of each Arm circles forward Arm circles backward Arm swings(Up & Over) Arm wraps Trunk twists planted Trunk twists w/ rotation Quad pull Knuckle draggers Reverse lunge w/ reach Alternating spidermans Downward Dog Scorpions Pigeon (right) Pigeon (left) Squat hold Air squats After Party 4 Rounds 20 Hollow Rocks 20 V-UpsRead more

Bellhouse Crossfit – CrossFit “Floor & Decor” (Time) 5 Rounds For Time: 30/24 Calorie Bike Erg 10 Burpees 30 AbMat Sit-ups 10 Burpees ‍ Time Cap: 25 Minutes Warm up General Flow 0:20-0:30 of each Arm circles forward Arm circles backward Arm swings(Up & Over) Arm wraps Trunk twists planted Trunk twists w/ rotation Quad pull Knuckle draggers Reverse lunge w/ reach Alternating spidermans Downward Dog Scorpions Pigeon (right) Pigeon (left) Squat hold Air squats After Party 4 Rounds 20 Hollow Rocks 20 V-UpsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/17/24)) “Running on Empty” (Time) 8 Rounds For Time: 5 Power Cleans (155/105) 30 Double Unders 100 Meter Run ‍ Time Cap: 18 Minutes Mod. 1: (115/85) Barbell Mod. 2: (light-moderate) Barbell 45 singles Warm-up 100m run 0:20 Bend and reach 0:20 Alternating worlds greatest 0:20 Downward upward dogs 0:20 Jumping jacks 0:20 Quad pulls 0:20 Knee pulls 0:20 Downward dog + foot pedal 0:20 Line hops 0:20 Alternating lunge + reach 0:20 Soldier kicks 0:20 Penguin tap jumps 0:20 100m run After Party 3 Sets For Quality Max Unbroken Dumbbell Bench Press Max Ring Support HoldRead more