Bellhouse Crossfit – CrossFit “Team DVB” [HERO] (Time) For Time: 1,600 Meter Medicine Ball Run 8 Rounds: 10 Wallballs + 1 Rope Climb 800 Meter Medicine Ball Run 4 Rounds: 10 Wallballs + 1 Rope Climb 400 Meter Medicine Ball Run 2 Rounds: 10 Wallballs + 1 Rope Climb ‍ Rope Climb: (15′) Medicine Ball: (20/14) ‍ * Teams of 2 * Run Together With One Med-Ball * 8-4-2 Rounds Each Inside * Next Partner Goes When Med-Ball Is Available ‍ Warm Up General + Wallball Flow 0:20 each Grab medballs 100m run Air squat Push ups MB deadlift MB squat MB shoulder press MB thruster Wallballs Talk about breathing technique 100m MB run After Party Bulletproof Shoulders 4 Sets: 10 T-Y-I Dumbbell Complexes Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Team DVB” [HERO] (Time) For Time: 1,600 Meter Medicine Ball Run 8 Rounds: 10 Wallballs + 1 Rope Climb 800 Meter Medicine Ball Run 4 Rounds: 10 Wallballs + 1 Rope Climb 400 Meter Medicine Ball Run 2 Rounds: 10 Wallballs + 1 Rope Climb ‍ Rope Climb: (15′) Medicine Ball: (20/14) ‍ * Teams of 2 * Run Together With One Med-Ball * 8-4-2 Rounds Each Inside * Next Partner Goes When Med-Ball Is Available ‍ Warm Up General + Wallball Flow 0:20 each Grab medballs 100m run Air squat Push ups MB deadlift MB squat MB shoulder press MB thruster Wallballs Talk about breathing technique 100m MB run After Party Bulletproof Shoulders 4 Sets: 10 T-Y-I Dumbbell Complexes Rest 2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/26/24)) “The Swing of Things” (Time) For Time: 42 Kettlebell Swings 37/30 Calorie Bike 120 Double Unders 30 Kettlebell Swings 25/20 Calorie Bike 80 Double Unders 18 Kettlebell Swings 15/12 Calorie Bike 40 Double Unders ‍ Kettlebell: (53/35) ‍ Time Cap: 18 MinutesMod. 1: (35/25)KB (31/25)(20/15)(12/9) Bike Cals 80,40,20 Dubs Mod. 2: Light KB (25/20)(15/12)(12/9) Bike Cals 120,80,40 Singles Warm Up 1:00 Bike 0:20 Knee pulls 0:20 Knuckle draggers 0:20 Scorpions 0:20 Downward dog + foot pedal 0:20 Glute bridges 0:20 body weight Goodmornings 0:20 Line hops 0:20 Air squats 0:20 line hops 0:20 cossak squats 1:00 Bike After Party Posterior Pump For Quality: 100 Banded Glute Bridges 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/26/24)) “The Swing of Things” (Time) For Time: 42 Kettlebell Swings 42/34 Calorie Bike Erg 120 Double Unders 30 Kettlebell Swings 30/24 Calorie Bike Erg 80 Double Unders 18 Kettlebell Swings 18/14 Calorie Bike Erg 40 Double Unders ‍ Kettlebell: (53/35) ‍ Time Cap: 18 Minutes Warm Up 1:00 Bike 0:20 Knee pulls 0:20 Knuckle draggers 0:20 Scorpions 0:20 Downward dog + foot pedal 0:20 Glute bridges 0:20 body weight Goodmornings 0:20 Line hops 0:20 Air squats 0:20 line hops 0:20 cossak squats 1:00 Bike After Party Posterior Pump For Quality: 100 Banded Glute Bridges 100 Box Hamstring CurlsRead more

Bellhouse Crossfit – CrossFit “Upstream” (5 Rounds for calories) 5 Rounds x AMRAP 4: 18 Toes to Bar 18 Burpees Over Rower Max Calorie Row ‍ Rest 4 Minutes Between Rounds Score: Total CaloriesMod. 1: 12 TTB 12 BOR Max Cal Row Mod. 2: 12 Knee Raise or sit up 12 BOR Max Cal Row Warm Up 0:15-0:20 each Row Downward dog Spiderman Upward dog Row Tall plank Mountain climbers Quick ups Row Hollow rocks Alternating single leg v ups Quick ups over rower After Party Body Armor 100 Banded Pull Aparts 100 Banded Bent Over Row 100 Banded Tricep Pull DownsRead more