Bellhouse Crossfit – CrossFit Run Up (Time) 5 Rounds For Time: 400 Meter Run 6 Strict Pull-ups 400 Meter Run 15 Push-ups ‍ Time Cap: 30 Minutes Movement Mods) Run – 300m, 200m, 800m C2 Bike Strict Pull Ups – Banded strict pull ups, jumping pull ups, ring rows (CHALLENGING) Push Ups – 10 reps, Hand release push ups, elevated push ups Warm up General Flow 0:20 each 200m Run Arm swings Arm wraps Quad pulls Knuckle draggers Tall plank Scap push ups Standing figure 4 Reverse lunge w/ reach Up down planks Alternating bird dogs High knees in place Butt kicks in place Tempo push ups Elevate if needed 100m run Push ups 100m run After Party 30 Sit-ups 100ft Farmers Carry 200ft DB Front Rack Carry 100ft Farmers Carry 30 Sit-upsRead more

Bellhouse Crossfit – CrossFit Deadlift (Build to Heavy Single ) Same, Same But Different (Time) 5 Rounds: 9 Power Cleans (115/85) 12/10 Bike Cals ‍ Directly Into.. ‍ 5 Rounds: 9 Thrusters (115/85) 12/10 Bike Cals ‍ Time Cap: 18 Minutes Movement Mods) Barbell – 95/65, 75/55 Bike Cals – 10/8 cals, 8/6 cals Warm up General Flow 0:20 each Bike Arm swings Arm circles Trunk twists Bike Scorpions Inchworm + spiderman Downward dog Bike Bootstraps Supermans Cossak squats Push ups ‍ CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts After Party 2 Sets of 20 Reps Per Leg Staggered Stance Dumbbell Deadlifts: Rest 0:30 Between Legs and 1:00 Between SetsRead more

Bellhouse Crossfit – CrossFit Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click hereMovement Mods) Rope Climbs – 3 strict pull ups, 2 pulls to stand, reduced height, 5 ring rows Burpees – up downs Run – 250/225m row, 160/140m ski, 500/400m C2 Bike Warm up General Flow & Run Prep 0:30 samson strenth (right) 0:30 samson stretch...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Build to Heavy Single ) Beastie Boys (3 Rounds for reps) 3 Rounds For Total Reps: 1 Minute Wallballs (20/14) 1 Minute Power Snatches (75/55) 1 Minute Box Jumps (24″/20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Score is Total Reps Movement Mods) Wall Balls – 14/10, reduce target height Barbell – 65/45, Alt DB Snatch Box Jumps – lower height, box step ups Warm up General Flow Get out medballs and barbells 1:00 row 0:20 medball deadlifts 0:20 medball front squat 0:20 medball shoulder press 0:20 box step ups 0:20 box step downs 0:20 medball ground to overhead 0:20 medball slams 0:20 row 0:20 medball thruster 0:20 box jumps 0:20 wallballs ‍ Snatch Barbell Flow 0:15 snatch grip stiff leg deadlift 0:15 snatch grip deadlift +shrug 0:15 goodmorning 0:15 snatch grip behind neck press 0:15 snatch grip dip...Read more

Bellhouse Crossfit – CrossFit Metcon (No Measure) EMOM 24 Minute 1: 20/15 push ups Minute 2: 25 Russian KB Swings (70/53) Minute 3: 20 V-Ups Minute 4: Rest Movement Mods) Push Ups: 10-15 reps KB: 53/35 or 35/25 V-Ups: 15 V-Ups, 20 Alt V Ups, Sit UpsRead more