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 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 – :20 Goodmornings Back squats Elbow rotations Press & reach...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 85% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/15/24)) Perfect Ten (Time) 10 Rounds For Time: 10 Dumbbell Snatches (50/35) 10 Box Jumps (24″/20″) 10 Push-ups ‍ Time Cap: 18 Minutes Mod. 1: 10 rounds 8 Dumbbell Snatches (50/35) 8 Box Jumps (24″/20″) 8 Push-ups Mod. 2: 10 rounds 10 Dumbbell Snatches (light) 10 Plate Jumps or step ups 10 Push ups to Box Warm up General Flow 0:20-0:30 each Grab workout DB Arm swings Arm wraps Trunk twists Quad pulls Scorpions Box step ups Tall plank hold Downward dog Box step downs High to low plank transitions DB crush grip floor press Vertical jumps Tempo push ups Single arm DB floor press (right) Single arm DB floor press (left) Box jumps Push ups After Party 5 sets: 3-5 Weighted Pull-ups as...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 85% * To Technical Failure * Add 5# To Each Set From Last Attempt (4/15/24)) Perfect Ten (Time) 10 Rounds For Time: 10 Dumbbell Snatches (50/35) 10 Box Jumps (24″/20″) 10 Push-ups ‍ Time Cap: 18 Minutes Warm up General Flow 0:20-0:30 each Grab workout DB Arm swings Arm wraps Trunk twists Quad pulls Scorpions Box step ups Tall plank hold Downward dog Box step downs High to low plank transitions DB crush grip floor press Vertical jumps Tempo push ups Single arm DB floor press (right) Single arm DB floor press (left) Box jumps Push ups After Party 5 sets: 3-5 Weighted Pull-ups as heavy as you can *Rest 1-2 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (AMRAP – Rounds and Reps) Amrap 20: Run 400m Together 20 Burpee Pull ups * 30 DB Box Step up * 40 DB Snatches * *(reps can be divided however needed) DB(50/35)Read more

Bellhouse Crossfit – CrossFitRead more