Bellhouse Crossfit – CrossFit Gently Down the Steam (Time) For Time: 1,000/900 Meter Row ‍ 4 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 750/675 Meter Row ‍ 3 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 500/450 Meter Row ‍ 2 Rounds: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ 250/225 Meter Row ‍ 1 Round: 20 AbMat Sit-ups 10 Dumbbell Front Rack Reverse Lunges ‍ Dumbbells: (50/35)’s ‍ Time Cap: 28 Minutes Movement Mods) Row: Time Cap each distance to 5:00/4:00/3:00/2:00. Run option 800m/600m/400m/200m DB: 35/25s, 25/15s, 1 DB in Goblet Hold Warm up Rowling” Game 3 Rounds Athletes attempt to row exactly 100m. Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls. The athlete completes the number of burpees equal to the number of meters they were above or below...Read more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Cleans @ 80% * To Technical Failure * Add 10# To Each Set From Last Attempt (04.10.24)) Mambo No. 5 (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 30/24 bike cals 9 Power Cleans (95/65) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 20/16 Calorie Bike 6 Power Cleans (135/95) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 12/10 Calorie Bike 3 Power Cleans (165/115) 21 Double Unders Movement Mods) Bike Cals Scheme: 20/16-12/10-10/8 Power Cleans: (75/55)-(95/65)-(115/85) Double Unders: 42 Singles Warm up General Flow 0:20 Bike 0:20 Scorpions 0:20 Downard dog 0:20 Forearm stretch 0:20 Alternating worlds greatest stretch 0:20 Jumping jacks 0:20 Bootstraps 0:20 Bend and reach 0:20 Line hops (side to side) 0:20 Air squats 0:20 Lunge + reach 0:20 Line hops (front to back) 0:20 Squat jumps 0:20 Push ups...Read more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Cleans @ 80% * To Technical Failure * Add 10# To Each Set From Last Attempt (04.10.24)) Mambo No. 5 (AMRAP – Rounds and Reps) AMRAP 5: Buy-In: 50/35 Calorie Bike Erg 9 Power Cleans (95/65) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 35/25 Calorie Bike Erg 6 Power Cleans (135/95) 21 Double Unders ‍ Rest 1 Minute ‍ AMRAP 5: Buy-In: 20/15 Calorie Bike Erg 3 Power Cleans (165/115) 21 Double Unders Movement Mods) Bike Cals Scheme: (35/25)-(20/15)-(15/10) OR (15/10)-(10/8)-(8/6) Power Cleans: (75/55)-(95/65)-(115/85) Double Unders: 42 Singles Warm up General Flow 0:20 Bike 0:20 Scorpions 0:20 Downard dog 0:20 Forearm stretch 0:20 Alternating worlds greatest stretch 0:20 Jumping jacks 0:20 Bootstraps 0:20 Bend and reach 0:20 Line hops (side to side) 0:20 Air squats 0:20 Lunge + reach 0:20 Line hops (front to back) 0:20...Read more

Bellhouse Crossfit – CrossFit Memorial Day Madness!! (Checkmark) 4 rounds for Max Reps 1 min Alt V-Ups 1 min Plank Jacks 1 min Heel Touches 1 min Rest After the 4 rounds are completed rest 2:00 then …. AMRAP 3:00 Max burpees Videos: Plank jacks (can be done from high plank or low plank) https://youtu.be/2r62E4567ts?si=Z2SONF63Wv6RypHy Heel Touches https://youtu.be/2CvMvcfhiTo?si=D_L1VXY7LqB1XbLpRead more

Bellhouse Crossfit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Partner “Murph” (Time) Partner WOD: 800m run (together) 20 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (1 person works @ a time) 800m run (together) Warm Up (No Measure) 200m run Line Drills: -arm circles forward and back -arm swings Quad pulls -Shoulder taps Knees to chest -Squat to stand in place Knuckle drags -Push up negatives Walking Spider-Man -Tempo air squats High knees -Push up to down dog Butt kicks -Air squats 200m...Read more