Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 20. * Look To Beat Attempt From 6/26/24 ) “Wing-Ding” (AMRAP – Rounds and Reps) AMRAP 15: 50 Kettlebell Swings 50 Box Jumps (24″/20″) 50 Goblet Squats ‍ On the Minute [Starting at 0:00]: 5 Toes to Bar ‍ Kettlebell: (53/35) KG | (24/15) Warm-up 0:20 each Box step ups Boot straps Downward dog + foot pedal Alternating worlds greatest Box step downs (right) Box step downs (left) Bottom of squat hold Scorpions Tuck jumps Body Weight goodmornings Glute bridge Box jumps CT Barbell Flow Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party Posterior Pump 3-4 Sets For Quality: 8 Barbell Hip Thrusts 16 Double Dumbbell Romanian DeadliftsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Heavy Set of 20. * Look To Beat Attempt From 6/24/24 ) “The Human Torch” (AMRAP – Rounds and Reps) AMRAP 10: 6 Dumbbell Snatches (R) 6 Dumbbell Snatches (L) 6 Single Dumbbell Thrusters (R) 6 Single Dumbbell Thrusters (L) 30 Double Unders ‍ Dumbbell: (50/35) ‍ KG | (22.5/15)Mod. 1: (35/25)DB 20 Dubs Mod. 2: (25/15)DB 45 Singles Warm- Up Jumping jacks Arm circles Arm wraps Truck twists Jumping jacks Alternating spidermans Downward dogs Scorpions Mountain climbers Soccak squats Push ups *Jump rope FLow 0:30 each Easy jump rope Single – single – big jump single Single – single – double Double unders ‍ After Party Lethal Legs 3-4 Super Sets For Quality: 6 Suitcase Bulgarian Split Squats (Each Side) 12 Raised Single Leg Jumps Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Heavy Set of 20. * Look To Beat Attempt From 6/24/24 ) “The Human Torch” (AMRAP – Rounds and Reps) AMRAP 10: 6 Dumbbell Snatches (R) 6 Dumbbell Snatches (L) 6 Single Dumbbell Thrusters (R) 6 Single Dumbbell Thrusters (L) 30 Double Unders ‍ Dumbbell: (50/35) ‍ KG | (22.5/15) Warm- Up Jumping jacks Arm circles Arm wraps Truck twists Jumping jacks Alternating spidermans Downward dogs Scorpions Mountain climbers Soccak squats Push ups *Jump rope FLow 0:30 each Easy jump rope Single – single – big jump single Single – single – double Double unders ‍ After Party Lethal Legs 3-4 Super Sets For Quality: 6 Suitcase Bulgarian Split Squats (Each Side) 12 Raised Single Leg Jumps Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit “Team Hotshots 19” [HERO] (Time) 6 Rounds For Time: 30 Synchro Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups (Each) 400 Meter Run (Together) ‍ * Teams of 2 * Split Power Cleans As Needed ‍ Time Cap: 35 Minutes Warm-up 100m run Bootstraps Downward dog Scorpions Alternating worlds greatest Jumping jacks Cossak squats Air squats Synchro air squats with partner Mountain climbers After Party “Killer Core” 8 Sets : 10 Second Hanging L-Sit 20 Seconds Rest Directly Into… 8 Sets: 20 Seconds V-Ups 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 20) “Pandora’s Box” (Time) For Time: 60 Burpee Box Jumps (24″/20″) ‍ Every 2 Minutes [Starting at 0:00]: 250/225 Meter Row ‍ Time Cap: 18 MinutesMod. 1: 150/100m Row Mod. 2: 50 Burpee Box Step ups (20″) (150/100m)Row Warm-up Arm swings Arm wraps Trunk twists Quad pulls Knuckle draggers Standing figure 4 Bootstraps Duck walk Box step ups Quick ups Box step downs Push ups After Party “Bulletproof Shoulders” 100 Banded Pull Aparts 100 Banded Face Pulls 100 Banded Strict PressRead more