Bellhouse Crossfit – CrossFit Switching Gears (Calories) [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Bike Erg Calories ‍ * Partners Start On Separate Stations * Score Total Bike Calories * Subtract Uncompleted Wallball Reps From Final Calories Movement Mods) Wall Ball Reps: 15 reps per minute Wall Ball Weight: 14/10 lbs Warm up General Flow Grab wallballs + light plate 0:30 Spiderman 0:30 downward + upward dog 0:30 pigeon (right) 0:30 pigeon (left) ‍ Partner general warm up Round 1 P1: Bike P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate Round 2 P1: bike P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest) Round 3 P1: bike P2: 0:20 Plate squat (hold out with arms parallel) After Party 5 Rounds 10 Strict Chin-ups 100’ Farmers CarryRead more

Bellhouse Crossfit – CrossFit Front Squat (Max reps at 80% *to technical failure *add 10# to each set from last attempt (4/12)) Switching Gears (Calories) [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Echo Bike Calories ‍ * Partners Start On Separate Stations * Score Total Bike Calories * Subtract Uncompleted Wallball Reps From Final Calories Movement Mods) Wall Ball Reps: 15 reps per minute Wall Ball Weight: 14/10 lbs Warm up General Flow Grab wallballs + light plate 0:30 Spiderman 0:30 downward + upward dog 0:30 pigeon (right) 0:30 pigeon (left) ‍ Partner general warm up Round 1 P1: Bike P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate Round 2 P1: bike P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest) Round 3 P1: bike P2: 0:20 Plate squat (hold out with...Read more

Bellhouse Crossfit – CrossFit Front Squat (Max reps at 80% *to technical failure *add 10# to each set from last attempt (4/12)) Switching Gears (Calories) [TEAMS OF 2]: On the Minute x 14 [7 Rounds]: Minute 1: 20 Wallballs (20/14) Minute 2: Max Bike Erg Calories ‍ * Partners Start On Separate Stations * Score Total Bike Calories * Subtract Uncompleted Wallball Reps From Final Calories Movement Mods) Wall Ball Reps: 15 reps per minute Wall Ball Weight: 14/10 lbs Warm up General Flow Grab wallballs + light plate 0:30 Spiderman 0:30 downward + upward dog 0:30 pigeon (right) 0:30 pigeon (left) ‍ Partner general warm up Round 1 P1: Bike P2: 0:20 Plate squat hold + 0:20 “drive the bus” with plate Round 2 P1: bike P2: 0:20 Plate Ground to overhead + Plate squat (hold on chest) Round 3 P1: bike P2: 0:20 Plate squat (hold out with...Read more

Bellhouse Crossfit – CrossFit Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here**2/1.5 pood = (70/53lbs) Movement Mods) Deadlifts: (155/105), (135/95) Burpee Pull Ups: burpee jumping pull up, burpee ring row KB: (53/35), (35/25), eye level swings Run: 150m, 400m C2 Bike Warm up General Flow 200m run Bootstrap Downward dog Pigeon right Downward dog Pigeon left 100m run Alternating lunge + reach Air squats Quick ups (no push up burpee) Quick ups w/ max vertical jump Burpees 200m run ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squat Elbow rotations Press & reach Stiff leg deadlifts Front squats Warm up 3 Sets 12 Dumbbell Bench Press 20...Read more

Bellhouse Crossfit – CrossFit Bench Press (Max Repetitions of Bench Press @ 80% * To Technical Failure * Add 5# To Each Set From Last Attempt (04.08.24)) Betty (Time) 5 Rounds For Time: 12 Push Presses (135/95) 20 Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Movement Mods) Push Press: (95/65), (75/55) Box Jumps: Reduce height but keep jump unless working around injuryRead more