WOD

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)
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Bellhouse Crossfit – CrossFit Back Squat (Build to Heavy Single ) Brace Yourself (Time) For Time: 50 Double Unders, 50 AbMat Sit-ups 18 Dumbbell Front Squats 40 Double Unders, 40 AbMat Sit-ups 15 Dumbbell Front Squats 30 Double Unders, 30 AbMat Sit-ups 12 Dumbbell Front Squats 20 Double Unders, 20 AbMat Sit-ups 9 Dumbbell Front Squats 10 Double Unders, 10 AbMat Sit-ups 6 Dumbbell Front Squats ‍ Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes Movement Mods) DB – 35/25, 25/15, single DB goblet squats Double Unders – single under rep scheme (75-60-45-30-15) Warm up General Flow 0:20-0:30 each Samson (left) Samson (right) Pigeon (left) Pigeon (right) Bootstraps Jumping jacks Lying leg raises Donkey kicks (left) Donkey kicks (right) Line hops (forward and back) Straight leg sit ups 90/90 hip rotations Sit ups Line hops (left and right) Squat hold Air squats ‍ DB Flow 0:15 each DB deadlift DB hang...
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Bellhouse Crossfit – CrossFit Run Up (Time) 5 Rounds For Time: 400 Meter Run 6 Strict Pull-ups 400 Meter Run 15 Push-ups ‍ Time Cap: 30 Minutes Movement Mods) Run – 300m, 200m, 800m C2 Bike Strict Pull Ups – Banded strict pull ups, jumping pull ups, ring rows (CHALLENGING) Push Ups – 10 reps, Hand release push ups, elevated push ups Warm up General Flow 0:20 each 200m Run Arm swings Arm wraps Quad pulls Knuckle draggers Tall plank Scap push ups Standing figure 4 Reverse lunge w/ reach Up down planks Alternating bird dogs High knees in place Butt kicks in place Tempo push ups Elevate if needed 100m run Push ups 100m run After Party 30 Sit-ups 100ft Farmers Carry 200ft DB Front Rack Carry 100ft Farmers Carry 30 Sit-ups
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Bellhouse Crossfit – CrossFit Deadlift (Build to Heavy Single ) Same, Same But Different (Time) 5 Rounds: 9 Power Cleans (115/85) 12/10 Bike Cals ‍ Directly Into.. ‍ 5 Rounds: 9 Thrusters (115/85) 12/10 Bike Cals ‍ Time Cap: 18 Minutes Movement Mods) Barbell – 95/65, 75/55 Bike Cals – 10/8 cals, 8/6 cals Warm up General Flow 0:20 each Bike Arm swings Arm circles Trunk twists Bike Scorpions Inchworm + spiderman Downward dog Bike Bootstraps Supermans Cossak squats Push ups ‍ CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts After Party 2 Sets of 20 Reps Per Leg Staggered Stance Dumbbell Deadlifts: Rest 0:30 Between Legs and 1:00 Between Sets
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Bellhouse Crossfit – CrossFit Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.To learn more about Sisson click hereMovement Mods) Rope Climbs – 3 strict pull ups, 2 pulls to stand, reduced height, 5 ring rows Burpees – up downs Run – 250/225m row, 160/140m ski, 500/400m C2 Bike Warm up General Flow & Run Prep 0:30 samson strenth (right) 0:30 samson stretch...
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