Bellhouse Crossfit – CrossFit “Hold It Together” (Time) For Time: 150/120 Calorie Row 90 Pull-ups 60 Dumbbell Box Step-ups (20″) ‍ Dumbbells: (50/35)’s ‍ * Partition However You’d Like ‍ Time Cap: 35 Minutes ‍ KG | (22.5/15)Mod. 1: 150/120 Calorie Row 60 Pull-ups 60 Dumbbell Box Step-ups (20″) Dumbbells: (35/25)’s Mod. 2: 120/90 Cal Row 90 Ring Rows 60 Box step ups Warm Up 1:00 row 0:20 arm swings 0:20 arm wraps 0:20 truck twists 0:40 row 0:20 spiderman 0:20 scorpions 0:20 downward + upward dogs 0:20 row 0:20 alternating reverse lunges 0:20 sit ups 0:20 push ups After Party Lethal Legs 8 Rounds: :20 Front Squats (#45/#35) :10 Rest Directly Into… 8 Sets: :20 Wall Sit :10 RestRead more

Bellhouse Crossfit – CrossFit “Hold It Together” (Time) For Time: 150/120 Calorie Row 90 Pull-ups 60 Dumbbell Box Step-ups (20″) ‍ Dumbbells: (50/35)’s ‍ * Partition However You’d Like ‍ Time Cap: 35 Minutes ‍ KG | (22.5/15) Warm Up 1:00 row 0:20 arm swings 0:20 arm wraps 0:20 truck twists 0:40 row 0:20 spiderman 0:20 scorpions 0:20 downward + upward dogs 0:20 row 0:20 alternating reverse lunges 0:20 sit ups 0:20 push ups After Party Lethal Legs 8 Rounds: :20 Front Squats (#45/#35) :10 Rest Directly Into… 8 Sets: :20 Wall Sit :10 RestRead more

Bellhouse Crossfit – CrossFit Bench Press (Build to a Heavy Single) “Fair Game” (8 Rounds for calories) On the 2:00 x 8 Sets: 9 Kettlebell Swings (70/53) 12 Hand Release Push-ups 21 AbMat Sit-ups Max Calorie Bike ‍ KG | (32/24) ‍Mod. 1: (53/35) KB Mod. 2: (35/25) KB Push ups to Box Warm Up 0:30 bike 0:20 upward dog press ups 0:20 pigeon (right) 0:20 pigeon (left) 0:30 bike 0:20 hollow hold 0:20 hollow rocks 0:20 supermans 0:30 bike 0:20 downward dog 0:20 lying leg raises 0:20 sit ups After Party Gun Show 3 Sets: 6 Strict Weighted Dips, Rest 1 Minute Big Set Bodyweight Dips, Rest 2 MinutesRead more

Bellhouse Crossfit – CrossFit Bench Press (Build to a Heavy Single) “Fair Game” (8 Rounds for calories) On the 2:00 x 8 Sets: 9 Kettlebell Swings (70/53) 12 Hand Release Push-ups 21 AbMat Sit-ups Max Calorie Bike ‍ KG | (32/24) ‍ Warm Up 0:30 bike 0:20 upward dog press ups 0:20 pigeon (right) 0:20 pigeon (left) 0:30 bike 0:20 hollow hold 0:20 hollow rocks 0:20 supermans 0:30 bike 0:20 downward dog 0:20 lying leg raises 0:20 sit ups After Party Gun Show 3 Sets: 6 Strict Weighted Dips, Rest 1 Minute Big Set Bodyweight Dips, Rest 2 MinutesRead more

Bellhouse Crossfit – CrossFit Vital Competition (Time) Come out and Support our Bellhouse Teams: Chris and Cynthia Graham and Hannah Gabe and Alera Jose and Marisol Dalton and Megan Kim and Malik Gera and GiselHome Workout: 5K Walk, Jog, or RunRead more