Bellhouse Crossfit – CrossFit Shoulder Press (Max Repetitions of Strict Press @ 80% * To Technical Failure * Add 5# From Last Attempt (2/21/24)) Goody Two Shoes (AMRAP – Reps) On the 1:30 x 10 Rounds: 10-1 Dumbbell Hang Clean & Jerks Max Calorie Bike ‍ Dumbbells: (50/35)’s Movement Mods) Adjust DB weight as needed Warm up General Flow 0:20-0:30 Bike Bootstraps Scorpions Bike Downward dog Alt. Spidermans Bike Inchworms + push ups Squat jumps After Party 3 Sets 300’ Heavy farmers carry 10 DB floor pressRead more

Bellhouse Crossfit – CrossFit Big Business (Time) [TEAMS OF 3] For Time: 60 Power Snatches, 50 Box Jump Overs (95/65) (24/20) 60 Clean & Jerks, 50 Box Jump Overs (95/65) (24/20) 45 Power Snatches, 50 Box Jump Overs (115/85) 45 Clean & Jerks, 50 Box Jump Overs (115/85) 30 Power Snatches, 50 Box Jump Overs (135/95) 30 Clean & Jerks, 50 Box Jump Overs (135/95) ‍ Time Cap: 35 Minutes ‍ Movement Mods) Weights – adjust however to have 3 ascending weights Box Jump Overs – 20/16 in, box step overs Warm up General Flow :20 each PVC pass through PVC around the world Spiderman Child’s pose Squat and reach Bootstrap Downward dog PVC pass through PVC around the world ‍ CT Barbell Flow :15 – :20 Front rack elbow rotations Goodmornings Back rack elbow rotations Back rack reverse lunge Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Front Squat (Max Repetitions of Front Squats @ 90% * To Technical Failure ) Bummed Out (Time) 3 Rounds For Time: 600 Meter Run 30-20-10 Front Squats (95/65) 15 Toes to Bar ‍ Time Cap: 18 Minutes Movement Mods) Run – 500m, 400m Front Squats – 75/55 lbs, 25-15-10 reps T2B – 10 T2B, Knees raises, V Ups Warm up General Flow :20 – :30 each Knuckle draggers Quad pull Knee pull High knees Butt kickers Floor wrist stretch Zombie squats w/ PVC High Knees Air squats Reverse Lunge 200m Run ‍ CT Barbell Flow :15 – :20 Front rack elbow rotations Goodmornings Back rack elbow rotations Back rack reverse lunge Stiff leg deadlifts Front squats Front rack reverse lungeRead more

Bellhouse Crossfit – CrossFit Cold Turkey (Time) For Time [35 Minute Cap]: 1600m Run 2,000/1,800 Meter Row 10 Rope Climbs (15′) ‍ Performed As: 2 Minute On 1 Minute Off Movement Mods) Run – 4000/3600m bike erg, 1600/1400m ski, 1200m run Row – 1800/1600m row, 1600/1400m row Rope Climbs – 20 pull to stand, 30 strict pull ups, 50 ring rows Warm up General Flow :20 – :30 each Row Bootstraps Inchworms with push up Bike Downward dog Reverse lunge & reach Row Scorpions Push ups BikeRead more

Bellhouse Crossfit – CrossFit Power Clean (Max Repetitions of Power Clean @ 90% * To Technical Failure ) Donny (Time) 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) BurpeesIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click hereMovement Mods) Deadlift – 185/135 lbs, 135/95 lbs Burpees – Up Downs Rep Scheme – 15-12-9-9-12-15 Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Bike Inchworm to spiderman Scorpions Down dog to push ups No push up burpee Burpee ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more