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

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (AMRAP – Rounds and Reps) Amrap 20: Run 400m Together 20 Burpee Pull ups * 30 DB Box Step up * 40 DB Snatches * *(reps can be divided however needed) DB(50/35)Read more

Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit Switching Gears (Calories) [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Bike Erg Calories ‍ * Partners Start On Separate Stations * Score Total Bike Calories * Subtract Uncompleted Wallball Reps From Final Calories Movement Mods) Wall Ball Reps: 15 reps per minute Wall Ball Weight: 14/10 lbs Warm up General Flow Grab wallballs + light plate 0:30 Spiderman 0:30 downward + upward dog 0:30 pigeon (right) 0:30 pigeon (left) ‍ Partner general warm up Round 1 P1: Bike P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate Round 2 P1: bike P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest) Round 3 P1: bike P2: 0:20 Plate squat (hold out with arms parallel) After Party 5 Rounds 10 Strict Chin-ups 100’ Farmers CarryRead more

Bellhouse Crossfit – CrossFit Front Squat (Max reps at 80% *to technical failure *add 10# to each set from last attempt (4/12)) Switching Gears (Calories) [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Echo Bike Calories ‍ * Partners Start On Separate Stations * Score Total Bike Calories * Subtract Uncompleted Wallball Reps From Final Calories Movement Mods) Wall Ball Reps: 15 reps per minute Wall Ball Weight: 14/10 lbs Warm up General Flow Grab wallballs + light plate 0:30 Spiderman 0:30 downward + upward dog 0:30 pigeon (right) 0:30 pigeon (left) ‍ Partner general warm up Round 1 P1: Bike P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate Round 2 P1: bike P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest) Round 3 P1: bike P2: 0:20 Plate squat (hold out with...Read more