Bellhouse Crossfit – CrossFitRead more

Bellhouse Crossfit – CrossFit 5k Run (Time) Max Effort 5k RunMeet AT THE GYM at the start of class for the whiteboard briefing. AFTER the whiteboard briefing, we will all drive over to Blue Heron Park for the warm up and 5K run. WE WILL HAVE MACHINES AVAILABLE AT THE PARK IF YOU ARE WORKING AROUND AN INJURYRead more

Bellhouse Crossfit – CrossFit 5k Run (Time) Max Effort 5k RunRead more

Bellhouse Crossfit – CrossFit Deadlift (Max Repetitions of Deadlifts @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (3/8/24)) What Are You Doing? (Time) For Time: 50 Deadlifts (205/145) 100 Wallballs (20/14) 150 AbMat Sit-ups ‍ * Partition However You’d Like ‍ Time Cap: 18 Minutes ((Examples: 2 rounds – 25/50/75 5 rounds – 10/20/30 10 rounds – 5/10/15)) Movement Mods) Deadlift – 185/125 or 135/105 WallBalls – 14/10, reduce target height, reduce reps to 80 Sit Ups – reduce reps to 100 Warm up General Flow 0:20-0:30 each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Scorpions Spiderman Downward dog Pigeon (right) Pigeon (left) Bootstraps Cossack squats Reverse lunge + reach Air squats CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts After Party 3 Sets: 10 Strict Toes To Bar 1:00 Side...Read more

Bellhouse Crossfit – CrossFit Back Squat (Max Repetitions of Back Squats @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (3/4/24) ) Team Kalsu (Hero) (Time) [TEAMS OF 2] For Time: 100 Thrusters (135/95) ‍ On the Minute [Starting at 0:00]: 5 Burpees ‍ * Each Partner Does 5 Burpees On the Minute * Split Thrusters However You’d Like ‍ Time Cap: 18 Minutes Movement Mods) Thrusters – 95/65 or 75/55 Burpees – 3 reps, 5 up downs Warm up General Flow 0:20-0:30 each Pigeon (right) Pigeon (left) Alternating worlds greatest Boot straps Squat hold Burpee Prep (Ben’s Burpee Progression) 3 step back, step up burpees 3 step back, jump up burpees Focus on feet landing flat, outside the hands 3 jump back, jump up burpees 3 jump back, step up burpees CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press...Read more