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: 50/35 Calorie Bike Erg 9 Power Cleans (95/65) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 35/25 Calorie Bike Erg 6 Power Cleans (135/95) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 20/15 Calorie Bike Erg 3 Power Cleans (165/115) 21 Double Unders Movement Mods) Bike Cals Scheme: (35/25)-(20/15)-(15/10) OR (15/10)-(10/8)-(8/6) 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...Read more

Bellhouse Crossfit – CrossFit Memorial Day Madness!! (Checkmark) 4 rounds for Max Reps 1 min Alt V-Ups 1 min Plank Jacks 1 min Heel Touches 1 min Rest After the 4 rounds are completed rest 2:00 then …. AMRAP 3:00 Max burpees Videos: Plank jacks (can be done from high plank or low plank) https://youtu.be/2r62E4567ts?si=Z2SONF63Wv6RypHy Heel Touches https://youtu.be/2CvMvcfhiTo?si=D_L1VXY7LqB1XbLpRead more

Bellhouse Crossfit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Partner “Murph” (Time) Partner WOD: 800m run (together) 20 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (1 person works @ a time) 800m run (together) Warm Up (No Measure) 200m run Line Drills: -arm circles forward and back -arm swings Quad pulls -Shoulder taps Knees to chest -Squat to stand in place Knuckle drags -Push up negatives Walking Spider-Man -Tempo air squats High knees -Push up to down dog Butt kicks -Air squats 200m...Read more

Bellhouse Crossfit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Partner “Murph” (Time) Partner WOD: 800m run (together) 20 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (1 person works @ a time) 800m run (together)Read more

Bellhouse Crossfit – CrossFit Back Squat (Build to Heavy Single ) Brace Yourself (Time) For Time: 50 Double Unders, 50 AbMat Sit-ups 18 Dumbbell Front Squats 40 Double Unders, 40 AbMat Sit-ups 15 Dumbbell Front Squats 30 Double Unders, 30 AbMat Sit-ups 12 Dumbbell Front Squats 20 Double Unders, 20 AbMat Sit-ups 9 Dumbbell Front Squats 10 Double Unders, 10 AbMat Sit-ups 6 Dumbbell Front Squats ‍ Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes Movement Mods) DB – 35/25, 25/15, single DB goblet squats Double Unders – single under rep scheme (75-60-45-30-15) Warm up General Flow 0:20-0:30 each Samson (left) Samson (right) Pigeon (left) Pigeon (right) Bootstraps Jumping jacks Lying leg raises Donkey kicks (left) Donkey kicks (right) Line hops (forward and back) Straight leg sit ups 90/90 hip rotations Sit ups Line hops (left and right) Squat hold Air squats ‍ DB Flow 0:15 each DB deadlift DB hang...Read more