Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 90% * To Technical Failure ) Bummed Out (Time) 3 Rounds For Time: 600 Meter Run 30-20-10 Front Squats (95/65) 15 Toes to Bar ‍ Time Cap: 18 Minutes Movement Mods) Run – 500m, 400m Front Squats – 75/55 lbs, 25-15-10 reps T2B – 10 T2B, Knees raises, V Ups Warm up General Flow :20 – :30 each Knuckle draggers Quad pull Knee pull High knees Butt kickers Floor wrist stretch Zombie squats w/ PVC High Knees Air squats Reverse Lunge 200m Run ‍ CT Barbell Flow :15 – :20 Front rack elbow rotations Goodmornings Back rack elbow rotations Back rack reverse lunge Stiff leg deadlifts Front squats Front rack reverse lungeRead more

Bellhouse Crossfit – CrossFit Cold Turkey (Time) For Time [35 Minute Cap]: 1600m Run 2,000/1,800 Meter Row 10 Rope Climbs (15′) ‍ Performed As: 2 Minute On 1 Minute Off Movement Mods) Run – 4000/3600m bike erg, 1600/1400m ski, 1200m run Row – 1800/1600m row, 1600/1400m row Rope Climbs – 20 pull to stand, 30 strict pull ups, 50 ring rows Warm up General Flow :20 – :30 each Row Bootstraps Inchworms with push up Bike Downward dog Reverse lunge & reach Row Scorpions Push ups BikeRead more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Clean @ 90% * To Technical Failure ) Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) BurpeesIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereMovement Mods) Deadlift – 185/135 lbs, 135/95 lbs Burpees – Up Downs Rep Scheme – 15-12-9-9-12-15 Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Bike Inchworm to spiderman Scorpions Down dog to push ups No push up burpee Burpee ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit The Extra Mile (Time) 400 Meter Run ‍ 4 Rounds For Time: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 3 Rounds: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 2 Rounds: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 1 Round: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ Time Cap: 25 Minutes Movement Mods) Run – 300m run, 200m run, 800m C2 Bike Front Squats – 35/25s, 25/15s, DB Goblet Squats Strict Pull Ups – Banded strict pull ups, Ring rows, DB Bent Over Rows (moderate weight) Warm up Get out DBs 200m Run Arm swings Arm wraps Quad pulls Knee pulls Reverse lunge & reach Scorpions Push ups Inchworm to spiderman Scorpions Down dog to push ups Bootstraps Bunny hops to tuck jumps High Knees Butt Kickers...Read more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions Bench Press @ 90% * To Technical Failure ) Saucy Little Bunny (Time) 3 Rounds For Time: 30 Hand Release Push-ups 30/24 Calorie Row 30 Kettlebell Swings (70/53) ‍ Time Cap: 18 Minutes Movement Mods) HRPUs – 20 HRPUs, Knee HRPUs, DB Floor Press Row – 24/19 cals, 20/16 cals KBS – 53/35 lbs, 35/26 lbs, Russian KBS Warm up General Flow Row Arm Swings Arm Wraps Trunk Twists Inchworm to Spiderman Scorpions Row Bootstraps Plank Shoulder Taps Knee Push Ups Push Ups RowRead more