Bellhouse Crossfit – CrossFit Dubstep (Time) 3 Rounds: 80 Double Unders 800 Meter Run 3 Rope Climbs (15′) ‍ Time Cap: 25 Minutes Movement Mods) Dubs – 60 per round, 120 singles Run – 600 meters, 1600m C2 Bike Rope Climbs -3 Partial Climbs, 3 Pull to stands, 9 strict pull ups per round, 15 ring rows per round Warm up General Flow 100m run :15 – :20 each Arm swings Arm wraps Quad pulls Knee pulls Jumping jacks Lateral rope hops Forward and back rope hops Down dog w/ foot pedal Shoulder taps from plank Scap retractions Single unders Knee push ups Single unders Full push ups Single unders 100m run After Party 4 Rounds 10 Hollow Rocks 10 V-Ups :20 Hollow HoldRead more

Bellhouse Crossfit – CrossFit Deadlift (Max Repetitions of Deadlifts @ 80% * To Technical Failure * Add 10# From Last Attempt (2/23/24)) Pick Me Up (Time) For Time Buy-In: 1,500/1350 Meter Row 60 Box Jumps (24″/20″) 30 Deadlifts (245/165) ‍ * Partition Box & Deadlift However ‍ Time Cap 15:00 Movement Mods) Row – 1350/1200m row, 1200/1000m row Box Jumps – 20/16 Deadlift – 205/145, 135/95 Warm up General Flow 0:20 -0:30 Each Row Lunge and reach Bootstrap Row Box step ups Box step downs Row Bunny hops 3 x Tabata vertical jumps :20 on / :10 off Increasing height each round until workout height Box jumps ‍ CT Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats After Party 5 Sets 20 Hollow Rocks 10 V-UpsRead more

Bellhouse Crossfit – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Movement Mods) Rep Scheme – 10 pull ups, 20 push ups, 30 sit ups, 40 squats Pull Ups – jumping pull ups, ring rows Push Ups – knee push ups, barbell push ups Sit Ups – Alt V Ups Squats – Alt lunges, squats to box Warm up General Flow 0:20 of each Arm Swings Arm Wraps Quad Pulls Scorpions Dead Hang Tall Plank Reverse Lunge w/ Reach Scap Pull Ups Inchworms + Downward Dog Hollow Body Rocks Tempo Air Squats Push Ups From Knees Active Hang Sit Ups Air Squats Push Ups After Party 3 Sets 20 Barbell RDL + Bent RowRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Max Repetitions of Strict Press @ 80% * To Technical Failure * Add 5# From Last Attempt (2/21/24)) Goody Two Shoes (AMRAP – Reps) On the 1:30 x 10 Rounds: 10-1 Dumbbell Hang Clean & Jerks Max Calorie Bike ‍ Dumbbells: (50/35)’s Movement Mods) Adjust DB weight as needed Warm up General Flow 0:20-0:30 Bike Bootstraps Scorpions Bike Downward dog Alt. Spidermans Bike Inchworms + push ups Squat jumps After Party 3 Sets 300’ Heavy farmers carry 10 DB floor pressRead more

Bellhouse Crossfit – CrossFit Big Business (Time) [TEAMS OF 3] For Time: 60 Power Snatches, 50 Box Jump Overs (95/65) (24/20) 60 Clean & Jerks, 50 Box Jump Overs (95/65) (24/20) 45 Power Snatches, 50 Box Jump Overs (115/85) 45 Clean & Jerks, 50 Box Jump Overs (115/85) 30 Power Snatches, 50 Box Jump Overs (135/95) 30 Clean & Jerks, 50 Box Jump Overs (135/95) ‍ Time Cap: 35 Minutes ‍ Movement Mods) Weights – adjust however to have 3 ascending weights Box Jump Overs – 20/16 in, box step overs Warm up General Flow :20 each PVC pass through PVC around the world Spiderman Child’s pose Squat and reach Bootstrap Downward dog PVC pass through PVC around the world ‍ CT Barbell Flow :15 – :20 Front rack elbow rotations Goodmornings Back rack elbow rotations Back rack reverse lunge Stiff leg deadlifts Front squatsRead more