Bellhouse Crossfit – CrossFit Full Circle (Time) For Time: 1,500/1,350 Meter Row 100 Double Unders 30/24 Calorie Bike 100 Double Unders 1,500/1,350 Meter Row ‍ Time Cap: 25 Minutes Movement Mods) Row – 1350/1200m, 1200/1000m Dubs – 80 dubs, 60 dubs, 150 single unders, 100 single unders Bike – 24/20 cals, 20/16 cals Warm up General Flow 0:20-0:30 each Bike Alternating spiderman scorpions Scap push ups Bike Downward dog + foot pedal Floor forearm stretch Inchworm + push up Bike Toe walk Line hops forward and back Line hops side to side After Party 3 Sets 10 reps/side Bulgarian Split Squats 20 Jumping Lunges Accumulate 1:00 in a Wall-sit Rest 1:00 Between SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Max Repetitions of Strict Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (3/6/24)) Adderall (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Power Snatches (115/85) ‍ Rest 3 Minutes ‍ AMRAP 4: 400 Meter Run Max Thrusters (95/65) Movement Mods) Run – 800/600/300m Barbell – lower weight on each movement accordingly Warm up General Flow Run 200 meters Barbell Warm Up :15 RDL :15 Muscle clean :15 Elbow rotations :15 Front squat :15 Press & reach :15 Back rack elbow rotations :15 Good mornings :15 Back squats Run 400 meters goal to finish by 2:00-2:15 After Party 3 Sets 12-20 Band-assisted Pull-ups *Rest 1:00 Between SetsRead more

Bellhouse Crossfit – CrossFit Hammer (Team Version) (Time) Teams of 2: 10 Rounds For Time: 5 Power Cleans 10 Front Squats 5 Push Jerks 20 Pull Ups Barbell (135/95) *5 rounds each partner. Switch when one partner completes a full round. Time Caps: 30 minutes Movement Mods) Barbell – 95/65 Pull Ups – 15 reps, jumping pull ups, ring rows Warm up General Flow Arm swings Arm circles Quad pulls Knuckle draggers Scorpions Downward + upward dogs Inchworm + spidermans Reverse lunge w/ reach Push ups Cossack squats CT Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats After Party 3 Sets: 1 Minute Plank 30 Second Side Plank Right 30 Second Side Plank Left Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Back Squat (Max Repetitions of Back Squats @ 85% * To Technical Failure * Add 10# From Last Attempt (2/26/24)) Rush Hour 3 (Time) For Time 1,000 Meter Run 50/40 Calorie Row 30 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Movement Mods) Run – 800m run, 2000m bike erg, 1000m row Row – 40/32 cals, 50/40 cal bike erg Burpee Box Jumps – 20/16, step ups, up downs Warm up General Flow 1:00 row 0:20 bootstraps 0:20 bend and bows 0:20 downward dog 0:40 row 0:20 samson (right) 0:20 samson (left) 200m run After Party 3 Rounds For Quality: 10 Alt Goblet Lunges 20 Push-ups 25 Band Pull-aparts 30 Hollow Rocks Rest As Needed Between RoundsRead more

Bellhouse Crossfit – CrossFit Krabby Patty (Time) For Time: 24/20 Calorie Bike 40 Dumbbell Hang Snatches 40 AbMat Sit-ups 40 Dumbbell Step Back Lunges 40 AbMat Sit-ups 40 Dumbbell Hang Snatches 24/20 Calorie Bike * 40 Double Unders Between Each Movement ‍ Time Cap 22:00 ‍ Dumbbell: (50/35) Movement Mods) Reps – bring all reps to 30 Bike Cals – 20/16, 16/12, 40/32 bike erg DB – 35/25, 25/15 Double Unders – 30 reps, 60 single unders Warm up General Flow 0:20 of each Bike Arm swings Quad pulls Upward dog press ups Bike Inchworm + push up Spiderman Downward dog + foot pedal Bike Jumping jacks Push ups Hollow rocks Bike Line hops (side to side) Line hops (forward to back) Sit ups After Party 3 Sets Single Arm DB Bent row each arm 10 reps at @heaviest 15 reps at @heavy 20 reps at @moderate *Complete sets unbrokenRead more