Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 20) “Pandora’s Box” (No Measure) For Time: 60 Burpee Box Jumps (24″/20″) ‍ Every 2 Minutes [Starting at 0:00]: 250/225 Meter Row ‍ Time Cap: 18 Minutes 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

Bellhouse Crossfit – CrossFit “More Or Less” (Calories) AMRAP 7: 1,200 Meter Run Max Calorie Bike ‍ Rest 3 Minutes ‍ AMRAP 7: 1,000 Meter Run Max Calorie Bike ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 7: 600 Meter Run Max Calorie Bike Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace) After Party “Lethal Legs” 3-4 Rounds 8 Goblet Bulgarian Split Squats (each leg) :30 Wall Sit Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace)Read more

Bellhouse Crossfit – CrossFit “More Or Less” (Calories) AMRAP 7: 1,200 Meter Run Max Calorie Bike Erg ‍ Rest 3 Minutes ‍ AMRAP 7: 1,000 Meter Run Max Calorie Bike Erg ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Calorie Bike Erg Rest 3 Minutes AMRAP 7: 600 Meter Run Max Calorie Bike Erg Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace) After Party “Lethal Legs” 3-4 Rounds 8 Goblet Bulgarian Split Squats (each leg) :30 Wall Sit Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace)Read more

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 20) “Dead Battery”  (Time) 10 Rounds For Time: 1 Deadlift, 1 Toes to Bar 25 Double Unders 2 Deadlifts, 2 Toes to Bar 25 Double Unders … 10 Deadlifts, 10 Toes to Bar 25 Double Unders ‍ Deadlift: (225/155) ‍ Time Cap: 18 Minutes KG | (102/70)Mod. 1: (185/125) 15 Dubs Mod. 2: (135/95) Knee Raises 40 singles Warm Up Downward + upward dogs Spidermans Scorpions Plank shoulder taps Plank toe taps Birddogs Glute bridges Body weight stagger stance good morning (right) Body weight stagger stance good morning (left) After Party 6 Sets: 3 Minute Bike Erg 1 Minute RestRead more

Bellhouse Crossfit – CrossFit Deadlift (Heavy Set of 20) “Dead Battery”  (Time) 10 Rounds For Time: 1 Deadlift, 1 Toes to Bar 25 Double Unders 2 Deadlifts, 2 Toes to Bar 25 Double Unders … 10 Deadlifts, 10 Toes to Bar 25 Double Unders ‍ Deadlift: (225/155) ‍ Time Cap: 18 Minutes KG | (102/70) Warm Up Downward + upward dogs Spidermans Scorpions Plank shoulder taps Plank toe taps Birddogs Glute bridges Body weight stagger stance good morning (right) Body weight stagger stance good morning (left) After Party 6 Sets: 3 Minute Bike Erg 1 Minute RestRead more