Bellhouse Crossfit – CrossFit “Floor & Decor” (Time) 5 Rounds For Time: 24/18 Calorie Echo 10 Burpees 30 AbMat Sit-ups 10 Burpees ‍ Time Cap: 25 Minutes Mod. 1: 20/15 Cal Bike Mod. 2: 16/11 Cal Bike 7 Burpees Warm up General Flow 0:20-0:30 of each Arm circles forward Arm circles backward Arm swings(Up & Over) Arm wraps Trunk twists planted Trunk twists w/ rotation Quad pull Knuckle draggers Reverse lunge w/ reach Alternating spidermans Downward Dog Scorpions Pigeon (right) Pigeon (left) Squat hold Air squats After Party 4 Rounds 20 Hollow Rocks 20 V-UpsRead more

Bellhouse Crossfit – CrossFit “Floor & Decor” (Time) 5 Rounds For Time: 30/24 Calorie Bike Erg 10 Burpees 30 AbMat Sit-ups 10 Burpees ‍ Time Cap: 25 Minutes Warm up General Flow 0:20-0:30 of each Arm circles forward Arm circles backward Arm swings(Up & Over) Arm wraps Trunk twists planted Trunk twists w/ rotation Quad pull Knuckle draggers Reverse lunge w/ reach Alternating spidermans Downward Dog Scorpions Pigeon (right) Pigeon (left) Squat hold Air squats After Party 4 Rounds 20 Hollow Rocks 20 V-UpsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/17/24)) “Running on Empty” (Time) 8 Rounds For Time: 5 Power Cleans (155/105) 30 Double Unders 100 Meter Run ‍ Time Cap: 18 Minutes Mod. 1: (115/85) Barbell Mod. 2: (light-moderate) Barbell 45 singles Warm-up 100m run 0:20 Bend and reach 0:20 Alternating worlds greatest 0:20 Downward upward dogs 0:20 Jumping jacks 0:20 Quad pulls 0:20 Knee pulls 0:20 Downward dog + foot pedal 0:20 Line hops 0:20 Alternating lunge + reach 0:20 Soldier kicks 0:20 Penguin tap jumps 0:20 100m run After Party 3 Sets For Quality Max Unbroken Dumbbell Bench Press Max Ring Support HoldRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 85% * To Technical Failure * Add 10# To Each Set From Last Attempt (4/17/24)) “Running on Empty” (Time) 8 Rounds For Time: 5 Power Cleans (155/105) 30 Double Unders 100 Meter Run ‍ Time Cap: 18 Minutes Warm-up 100m run 0:20 Bend and reach 0:20 Alternating worlds greatest 0:20 Downward upward dogs 0:20 Jumping jacks 0:20 Quad pulls 0:20 Knee pulls 0:20 Downward dog + foot pedal 0:20 Line hops 0:20 Alternating lunge + reach 0:20 Soldier kicks 0:20 Penguin tap jumps 0:20 100m run After Party 3 Sets For Quality Max Unbroken Dumbbell Bench Press Max Ring Support HoldRead more

Bellhouse Crossfit – CrossFit Pop Quiz (3 Rounds for calories) AMRAP 4: 3 Rounds: 7 Push Press (95/65) 7 Front Squats (95/65) 7 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 5 Push Press (115/85) 5 Front Squats (115/85) 5 Pull-ups ‍ Time Remaining: Max Calorie Row ‍ [Rest 4 Minutes] ‍ AMRAP 4: 3 Rounds: 3 Push Press (135/95) 3 Front Squats (135/95) 3 Pull-ups ‍ Time Remaining: Max Calorie Row Mod.1: (75/55)(95/65)(115/85) Mod.2: (45/35)(65/45)(75/55) Jumping pull ups or Ring Rows Warm up General Flow 0:20-0:30 each Grab PVC and barbell 0:30 PVC passthrough 0:30 PVC Front rack stretch (right) 0:30 PVC Front rack stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:20 alternating spiderman 0:20 downward dog 0:20 bootstraps 1:00 row 0:20 knee push ups 0:20 air squats 1:00 row 0:20 push ups 0:20 cossak squats CT Barbell Flow :15...Read more