Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/22/24)) “Joyride” (Time) 6 Rounds For Time: 10 Single Arm Devil’s Press (50/35) 15/12 Cal Echo Bike ‍ Time Cap: 18 Minutes Mod.1 : 10 SADP (35/25) 12/9 Cal Bike Mod. 2: 8 SADP (light) 9/7 Cal Bike Warm Up 0:20 each Grab Band & DB Banded passthrough Banded around the world (clockwise) Banded around the world (counter clockwise) Scorpions Downward dog Band pull aparts Partner 0:20 each Round 1: P1: Bike (easy) P2: Push ups Rounds 2: P1: Bike (moderate) P2: Crush grip press Round 3: P1: Bike (hard) P2: Burpees After Party 3-4 Sets For Quality: 40 Second Hollow Hold 20 Medicine Ball Twists 100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/22/24)) “Joyride” (Time) 6 Rounds For Time: 10 Single Arm Devil’s Press (50/35) 20/16 Calorie Bike Erg ‍ Time Cap: 18 Minutes Warm Up 0:20 each Grab Band & DB Banded passthrough Banded around the world (clockwise) Banded around the world (counter clockwise) Scorpions Downward dog Band pull aparts Partner 0:20 each Round 1: P1: Bike (easy) P2: Push ups Rounds 2: P1: Bike (moderate) P2: Crush grip press Round 3: P1: Bike (hard) P2: Burpees After Party 3-4 Sets For Quality: 40 Second Hollow Hold 20 Medicine Ball Twists 100′ Single Arm Farmers Carry (Each) Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit “Blistering Pace” (9 Rounds for calories) [TEAMS OF 3] 9 Rounds x AMRAP 3: P1: 25 Kettlebell Swings (53/35) P2: 200 Meter Run P3: 15 Toes to Bar ‍ Time Remaining In Window: Max Calorie Row ‍ * Complete Non-Row Reps Individually * One Rower, Split Calories As You’d Like * Rotate Stations Upon Completion of 3 Minutes * 3 Rounds Each Station Per Partner * First Partner Done Can Begin Row CaloriesRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/19/24)) “Dead Ball” (Time) For Time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ‍ After Each Set: 15 Wallballs (20/14) ‍ Time Cap: 18 Minutes Mod.1: Deadlifts (185/125) 12 Wallballs(20/14) Mod. 2 Deadlifts (Moderate) 10 Wallballs(light) Warm-up General Flow Get out barbells & medballs :20 Quad pull :20 Knee pull :20 Stiff leg deadlifts :20 Arm swings :20 Arm wraps :20 Alternating spidermans :20 Bootstraps :20 Air squats :20 Squat Jumps :20 Medball squat :20 Medball thruster :20 Wallballs CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party 3 Sets Max Reps of Strict Dips Rest 1 Minute Between SetsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/19/24)) “Dead Ball” (Time) For Time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ‍ After Each Set: 15 Wallballs (20/14) ‍ Time Cap: 18 Minutes Warm-up General Flow Get out barbells & medballs :20 Quad pull :20 Knee pull :20 Stiff leg deadlifts :20 Arm swings :20 Arm wraps :20 Alternating spidermans :20 Bootstraps :20 Air squats :20 Squat Jumps :20 Medball squat :20 Medball thruster :20 Wallballs CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats After Party 3 Sets Max Reps of Strict Dips Rest 1 Minute Between SetsRead more