Bellhouse Crossfit – CrossFit Deadlift (Max Repetitions of Deadlifts @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (3/8/24)) What Are You Doing? (Time) For Time: 50 Deadlifts (205/145) 100 Wallballs (20/14) 150 AbMat Sit-ups ‍ * Partition However You’d Like ‍ Time Cap: 18 Minutes ((Examples: 2 rounds – 25/50/75 5 rounds – 10/20/30 10 rounds – 5/10/15)) Movement Mods) Deadlift – 185/125 or 135/105 WallBalls – 14/10, reduce target height, reduce reps to 80 Sit Ups – reduce reps to 100 Warm up General Flow 0:20-0:30 each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Scorpions Spiderman Downward dog Pigeon (right) Pigeon (left) Bootstraps Cossack squats Reverse lunge + reach Air squats CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts After Party 3 Sets: 10 Strict Toes To Bar 1:00 Side...Read more

Bellhouse Crossfit – CrossFit Back Squat (Max Repetitions of Back Squats @ 90% * To Technical Failure * Add 10# To Each Set From Last Attempt (3/4/24) ) Team Kalsu (Hero) (Time) [TEAMS OF 2] For Time: 100 Thrusters (135/95) ‍ On the Minute [Starting at 0:00]: 5 Burpees ‍ * Each Partner Does 5 Burpees On the Minute * Split Thrusters However You’d Like ‍ Time Cap: 18 Minutes Movement Mods) Thrusters – 95/65 or 75/55 Burpees – 3 reps, 5 up downs Warm up General Flow 0:20-0:30 each Pigeon (right) Pigeon (left) Alternating worlds greatest Boot straps Squat hold Burpee Prep (Ben’s Burpee Progression) 3 step back, step up burpees 3 step back, jump up burpees Focus on feet landing flat, outside the hands 3 jump back, jump up burpees 3 jump back, step up burpees CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press...Read more

Bellhouse Crossfit – CrossFit Full Circle (Time) For Time: 1,500/1,350 Meter Row 100 Double Unders 30/24 Calorie Bike 100 Double Unders 1,500/1,350 Meter Row ‍ Time Cap: 25 Minutes Movement Mods) Row – 1350/1200m, 1200/1000m Dubs – 80 dubs, 60 dubs, 150 single unders, 100 single unders Bike – 24/20 cals, 20/16 cals Warm up General Flow 0:20-0:30 each Bike Alternating spiderman scorpions Scap push ups Bike Downward dog + foot pedal Floor forearm stretch Inchworm + push up Bike Toe walk Line hops forward and back Line hops side to side After Party 3 Sets 10 reps/side Bulgarian Split Squats 20 Jumping Lunges Accumulate 1:00 in a Wall-sit Rest 1:00 Between SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Max Repetitions of Strict Press @ 90% * To Technical Failure * Add 5# To Each Set From Last Attempt (3/6/24)) Adderall (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean and Jerks (135/95) ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Power Snatches (115/85) ‍ Rest 3 Minutes ‍ AMRAP 4: 400 Meter Run Max Thrusters (95/65) Movement Mods) Run – 800/600/300m Barbell – lower weight on each movement accordingly Warm up General Flow Run 200 meters Barbell Warm Up :15 RDL :15 Muscle clean :15 Elbow rotations :15 Front squat :15 Press & reach :15 Back rack elbow rotations :15 Good mornings :15 Back squats Run 400 meters goal to finish by 2:00-2:15 After Party 3 Sets 12-20 Band-assisted Pull-ups *Rest 1:00 Between SetsRead more

Bellhouse Crossfit – CrossFit Hammer (Team Version) (Time) Teams of 2: 10 Rounds For Time: 5 Power Cleans 10 Front Squats 5 Push Jerks 20 Pull Ups Barbell (135/95) *5 rounds each partner. Switch when one partner completes a full round. Time Caps: 30 minutes Movement Mods) Barbell – 95/65 Pull Ups – 15 reps, jumping pull ups, ring rows Warm up General Flow Arm swings Arm circles Quad pulls Knuckle draggers Scorpions Downward + upward dogs Inchworm + spidermans Reverse lunge w/ reach Push ups Cossack squats CT Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff Leg deadlifts Front squats After Party 3 Sets: 1 Minute Plank 30 Second Side Plank Right 30 Second Side Plank Left Rest 1 Minute Between SetsRead more