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 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

Bellhouse Crossfit – CrossFit Pop Quiz (3 Rounds for calories) AMRAP 4: 3 Rounds: 7 Push Press (95/65) 7 Front Squats (95/65) 7 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 5 Push Press (115/85) 5 Front Squats (115/85) 5 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 3 Push Press (135/95) 3 Front Squats (135/95) 3 Pull-ups ‍ Time Remaining: Max Calorie Row Mod.1: (75/55)(95/65)(115/85) Mod.2: (45/35)(65/45)(75/55) Jumping pull ups or Ring Rows Warm up General Flow 0:20-0:30 each Grab PVC and barbell 0:30 PVC passthrough 0:30 PVC Front rack stretch (right) 0:30 PVC Front rack stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:20 alternating spiderman 0:20 downward dog 0:20 bootstraps 1:00 row 0:20 knee push ups 0:20 air squats 1:00 row 0:20 push ups 0:20 cossak squats CT Barbell Flow :15...Read more

Bellhouse Crossfit – CrossFit Pop Quiz (3 Rounds for calories) AMRAP 4: 3 Rounds: 7 Push Press (95/65) 7 Front Squats (95/65) 7 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 5 Push Press (115/85) 5 Front Squats (115/85) 5 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 3 Push Press (135/95) 3 Front Squats (135/95) 3 Pull-ups ‍ Time Remaining: Max Calorie Row Warm up General Flow 0:20-0:30 each Grab PVC and barbell 0:30 PVC passthrough 0:30 PVC Front rack stretch (right) 0:30 PVC Front rack stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:20 alternating spiderman 0:20 downward dog 0:20 bootstraps 1:00 row 0:20 knee push ups 0:20 air squats 1:00 row 0:20 push ups 0:20 cossak squats CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 85% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/15/24)) Perfect Ten (Time) 10 Rounds For Time: 10 Dumbbell Snatches (50/35) 10 Box Jumps (24″/20″) 10 Push-ups ‍ Time Cap: 18 Minutes Mod. 1: 10 rounds 8 Dumbbell Snatches (50/35) 8 Box Jumps (24″/20″) 8 Push-ups Mod. 2: 10 rounds 10 Dumbbell Snatches (light) 10 Plate Jumps or step ups 10 Push ups to Box Warm up General Flow 0:20-0:30 each Grab workout DB Arm swings Arm wraps Trunk twists Quad pulls Scorpions Box step ups Tall plank hold Downward dog Box step downs High to low plank transitions DB crush grip floor press Vertical jumps Tempo push ups Single arm DB floor press (right) Single arm DB floor press (left) Box jumps Push ups After Party 5 sets: 3-5 Weighted Pull-ups as...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 85% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/15/24)) Perfect Ten (Time) 10 Rounds For Time: 10 Dumbbell Snatches (50/35) 10 Box Jumps (24″/20″) 10 Push-ups ‍ Time Cap: 18 Minutes Warm up General Flow 0:20-0:30 each Grab workout DB Arm swings Arm wraps Trunk twists Quad pulls Scorpions Box step ups Tall plank hold Downward dog Box step downs High to low plank transitions DB crush grip floor press Vertical jumps Tempo push ups Single arm DB floor press (right) Single arm DB floor press (left) Box jumps Push ups After Party 5 sets: 3-5 Weighted Pull-ups as heavy as you can *Rest 1-2 Minutes Between SetsRead more