Bellhouse Crossfit – CrossFit Back Squat (Max Repetitions of Back Squats @ 85% * To Technical Failure * Add 10# From Last Attempt (2/26/24)) Rush Hour 3 (Time) For Time 1,000 Meter Run 50/40 Calorie Row 30 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Movement Mods) Run – 800m run, 2000m bike erg, 1000m row Row – 40/32 cals, 50/40 cal bike erg Burpee Box Jumps – 20/16, step ups, up downs Warm up General Flow 1:00 row 0:20 bootstraps 0:20 bend and bows 0:20 downward dog 0:40 row 0:20 samson (right) 0:20 samson (left) 200m run After Party 3 Rounds For Quality: 10 Alt Goblet Lunges 20 Push-ups 25 Band Pull-aparts 30 Hollow Rocks Rest As Needed Between RoundsRead more

Bellhouse Crossfit – CrossFit Krabby Patty (Time) For Time: 24/20 Calorie Bike 40 Dumbbell Hang Snatches 40 AbMat Sit-ups 40 Dumbbell Step Back Lunges 40 AbMat Sit-ups 40 Dumbbell Hang Snatches 24/20 Calorie Bike * 40 Double Unders Between Each Movement ‍ Time Cap 22:00 ‍ Dumbbell: (50/35) Movement Mods) Reps – bring all reps to 30 Bike Cals – 20/16, 16/12, 40/32 bike erg DB – 35/25, 25/15 Double Unders – 30 reps, 60 single unders Warm up General Flow 0:20 of each Bike Arm swings Quad pulls Upward dog press ups Bike Inchworm + push up Spiderman Downward dog + foot pedal Bike Jumping jacks Push ups Hollow rocks Bike Line hops (side to side) Line hops (forward to back) Sit ups After Party 3 Sets Single Arm DB Bent row each arm 10 reps at @heaviest 15 reps at @heavy 20 reps at @moderate *Complete sets unbrokenRead more

Bellhouse Crossfit – CrossFit Deadlift (Max Repetitions of Deadlifts @ 85% * To Technical Failure * Add 10# From Last Attempt (3/1/24)) Silent But Deadly (AMRAP – Rounds and Reps) AMRAP 15: 3 Deadlifts (225/155) 6 Push-ups 9 Air Squats Movement Mods) Deadlift – (185/125), (155/105), KB Deadlifts Push Ups – Knee push ups, barbell or banded push ups Air Squats – squat to a target, alt lunges Warm up General Flow 0:20 of each Arm circles Arm swings Trunk twists Quad pulls Knuckle draggers Plank shoulder taps Reverse lunge with reach Knee push ups Tempo air squats Tempo push ups Air squats Push ups CT Barbell Flow :15 – :20 Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts After Party 3 Sets: 15 V-Ups 20 Banded Goodmornings 30 Second L-Sit Hold Rest :60Read more

Bellhouse Crossfit – CrossFit Cement Mixer (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar ‍ * Score Slowest Round Movement Mods) Run – 300m, 200m, 800m Bike Erg T2B – 9 reps, Knee Raise, V Ups Warm up General Flow :45 reverse lunge & reach :45 Downward dog w/ foot pedal :45 Pigeon right :45 Pigeon left :45 Active spiderman ‍ Line drills :20 each Shuttle runs Quad pulls Shuttle runs Knuckle drags Shuttle runs Butt kickers Shuttle runs High knees Shuttle runs After Party 3 Sets 10 Spanish Squats With Dumbbells In The Hang 10 Strict Toes To Bar 20 Lunge Steps With Dumbbells In The Hang 1 Minute Plank HoldRead more

Bellhouse Crossfit – CrossFit Shoulder Press (Max Repetitions of Strict Press @ 85% * To Technical Failure * Add 5# From Last Attempt (2/28/24)) Holy Smokes (Time) For Time 10-8-6-4-2: Dumbbell Thrusters 12/10 cal bike Devil’s Press 12/10 cal bike ‍ Dumbbells: (50/35)’s Time Cap: 18 Minutes Movement Mods) DB Thrusters – 35/25s, 25/15s, WB Thrusters Devils Press – 35/25s, 25/15s, Single DB Devils Press Bike – 10/8 cals, 8/6 cals, 250/225m row Warm up General Flow 0:30 of each Bike Inchworm + spiderman Scorpions No push up burpee Bike Bootstraps Downward dog Push ups Bike Air squats Burpees After Party 4 Sets For Quality: 20 Band Pull-aparts Rest 30 Seconds Between SetsRead more