Bellhouse Crossfit – CrossFit “Let Loose” 5 Rounds: 30 Kettlebell Swings (53/35) 30 Hand Release Push-ups 24/18 Calorie Bike ‍ Rest 2 Minutes Between Rounds ‍ Time Cap: 35 Minutes Mod. 1: 5 Rounds: 24 Kettlebell Swings (53/35) 24 Hand Release Push-ups 24/18 Calorie Bike Mod. 2: 5 Rounds: 30 Kettlebell Swings (35/25) 30 Elevated Pushups or to an abmat 18/12 Calorie Bike ‍ Warm Up 0:30 bike 0:30 Alternating spiderman 0:30 Scorpions 0:30 Bodyweight goodmornings 0:30 bike 0:30 Tall plank 0:30 Downward dog 0:30 up down planks 0:30 bike 0:20 hand release push ups from knees 0:20 Tempo push ups 0:20 Hand release push ups After Party Aerobic Capacity AMRAP 20 21 Calorie Row 150’ Heavy Farmers carry 9 Burpee box jump oversRead more

Bellhouse Crossfit – CrossFit “Let Loose” 5 Rounds: 30 Kettlebell Swings (53/35) 30 Hand Release Push-ups 30/24 Calorie Bike Erg ‍ Rest 2 Minutes Between Rounds ‍ Time Cap: 35 Minutes ‍ KG | (24/15) Warm Up 0:30 bike 0:30 Alternating spiderman 0:30 Scorpions 0:30 Bodyweight goodmornings 0:30 bike 0:30 Tall plank 0:30 Downward dog 0:30 up down planks 0:30 bike 0:20 hand release push ups from knees 0:20 Tempo push ups 0:20 Hand release push ups After Party Aerobic Capacity AMRAP 20 21 Calorie Row 150’ Heavy Farmers carry 9 Burpee box jump oversRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy set of 20) “Intentional Walk” (Time) 5 Rounds: 100 Meter Run 10 Deadlifts (225/155) ‍ Directly Into… ‍ 5 Rounds: 100 Meter Run 10 Toes to Bar ‍ KG | (102/70)Mod. 1: 6 DL (225/155) 6 TTB Mod. 2: 10 DL (135/95) 10 Kipping Knee Raises or Alt V-ups Warm-Up 100m Run Quad pulls Knuckle draggers Forward and back leg swings (right) Forward and back leg swings (left) Left to right leg swings (right) Left to right leg swings (left) 100m run Body weight staggered stance Good-mornings (right) Body weight staggered stance Good-mornings (left) Sit ups Glute bridge V ups Scale to single leg v ups After Party Gun Show 2-3 Sets For Quality: 7 Barbell Bicep Curls (Bottom Half) 7 Barbell Bicep Curls (Top Half) 7 Barbell Bicep Curls (Full Range) ‍ Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Sumo Deadlift (Heavy set of 20) “Intentional Walk” (Time) 5 Rounds: 100 Meter Run 10 Deadlifts (225/155) ‍ Directly Into… ‍ 5 Rounds: 100 Meter Run 10 Toes to Bar ‍ KG | (102/70) Warm-Up 100m Run Quad pulls Knuckle draggers Forward and back leg swings (right) Forward and back leg swings (left) Left to right leg swings (right) Left to right leg swings (left) 100m run Body weight staggered stance Good-mornings (right) Body weight staggered stance Good-mornings (left) Sit ups Glute bridge V ups Scale to single leg v ups After Party Gun Show 2-3 Sets For Quality: 7 Barbell Bicep Curls (Bottom Half) 7 Barbell Bicep Curls (Top Half) 7 Barbell Bicep Curls (Full Range) ‍ Rest 2-3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “The 99” (Time) For Time: 99 Calorie Bike Erg 99 Wallballs (20/14) 99 Burpees ‍ * Partition However You’d Like ‍ Time Cap: 25 Minutes KG | (9/6)Mod. 1: 80-80-80 Mod. 2: 70-70-70 Warm Up 1:00 Bike 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Childs pose 0:45 Bike 0:30 Bottom squat hold 0:30 Bootstraps 0:30 Bike 0:30 Air squat 0:30 Push ups 0:30 Quick ups After Party Lethal Legs 3-4 Sets For Quality: 20 Double Dumbbell Box Step-ups,10/side – not alternating (24″/20″) ‍ Rest 2 Minutes Between SetsRead more