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 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...Read more

Bellhouse Crossfit – CrossFit Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here**2/1.5 pood = (70/53lbs) Movement Mods) Deadlifts: (155/105), (135/95) Burpee Pull Ups: burpee jumping pull up, burpee ring row KB: (53/35), (35/25), eye level swings Run: 150m, 400m C2 Bike Warm up General Flow 200m run Bootstrap Downward dog Pigeon right Downward dog Pigeon left 100m run Alternating lunge + reach Air squats Quick ups (no push up burpee) Quick ups w/ max vertical jump Burpees 200m run ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats Warm up 3 Sets 12 Dumbbell Bench Press 20...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 80% * To Technical Failure * Add 5# To Each Set From Last Attempt (04.08.24)) Betty (Time) 5 Rounds For Time: 12 Push Presses (135/95) 20 Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Movement Mods) Push Press: (95/65), (75/55) Box Jumps: Reduce height but keep jump unless working around injuryRead more

Bellhouse Crossfit – CrossFit Gently Down the Steam (Time) For Time: 1,000/900 Meter Row ‍ 4 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 750/675 Meter Row ‍ 3 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 500/450 Meter Row ‍ 2 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 250/225 Meter Row ‍ 1 Round: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ Dumbbells: (50/35)’s ‍ Time Cap: 28 Minutes Movement Mods) Row: Time Cap each distance to 5:00/4:00/3:00/2:00. Run option 800m/600m/400m/200m DB: 35/25s, 25/15s, 1 DB in Goblet Hold Warm up Rowling” Game 3 Rounds Athletes attempt to row exactly 100m. Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls. The athlete completes the number of burpees equal to the number of meters they were above or below...Read more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Cleans @ 80% * To Technical Failure * Add 10# To Each Set From Last Attempt (04.10.24)) Mambo No. 5 (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 30/24 bike cals 9 Power Cleans (95/65) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 20/16 Calorie Bike 6 Power Cleans (135/95) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 12/10 Calorie Bike 3 Power Cleans (165/115) 21 Double Unders Movement Mods) Bike Cals Scheme: 20/16-12/10-10/8 Power Cleans: (75/55)-(95/65)-(115/85) Double Unders: 42 Singles Warm up General Flow 0:20 Bike 0:20 Scorpions 0:20 Downard dog 0:20 Forearm stretch 0:20 Alternating worlds greatest stretch 0:20 Jumping jacks 0:20 Bootstraps 0:20 Bend and reach 0:20 Line hops (side to side) 0:20 Air squats 0:20 Lunge + reach 0:20 Line hops (front to back) 0:20 Squat jumps 0:20 Push ups...Read more