Bellhouse Crossfit – CrossFit The Extra Mile (Time) 400 Meter Run ‍ 4 Rounds For Time: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 3 Rounds: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 2 Rounds: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ 400 Meter Run ‍ 1 Round: 5 Dumbbell Front Squats (50/35)’s 5 Strict Pull-ups ‍ Time Cap: 25 Minutes Movement Mods) Run – 300m run, 200m run, 800m C2 Bike Front Squats – 35/25s, 25/15s, DB Goblet Squats Strict Pull Ups – Banded strict pull ups, Ring rows, DB Bent Over Rows (moderate weight) Warm up Get out DBs 200m Run Arm swings Arm wraps Quad pulls Knee pulls Reverse lunge & reach Scorpions Push ups Inchworm to spiderman Scorpions Down dog to push ups Bootstraps Bunny hops to tuck jumps High Knees Butt Kickers...Read more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions Bench Press @ 90% * To Technical Failure ) Saucy Little Bunny (Time) 3 Rounds For Time: 30 Hand Release Push-ups 30/24 Calorie Row 30 Kettlebell Swings (70/53) ‍ Time Cap: 18 Minutes Movement Mods) HRPUs – 20 HRPUs, Knee HRPUs, DB Floor Press Row – 24/19 cals, 20/16 cals KBS – 53/35 lbs, 35/26 lbs, Russian KBS Warm up General Flow Row Arm Swings Arm Wraps Trunk Twists Inchworm to Spiderman Scorpions Row Bootstraps Plank Shoulder Taps Knee Push Ups Push Ups RowRead more

Bellhouse Crossfit – CrossFit Together Apart (AMRAP – Rounds and Reps) Together Apart AMRAP 30 w/ a partner 12/9 Calorie Bike Erg 9 Deadlifts (185/125) 1 Rope Climbs (15′) * Relay StyleRead more

Bellhouse Crossfit – CrossFit Front Squat (Front Squat Max Repetitions of Front Squats @ 85% * To Technical Failure ) Common Ground (AMRAP – Rounds and Reps) Common Ground AMRAP 15: 30/24 Calorie Row 20 Hang Dumbbell Snatches (50/35) 10 Dumbbell Box Step-ups (24″/20″) Movement Mods) Row – 25/20 cals or 20/16 cals DB Snatch – (35/25) or (25/15) lbs Box Step Ups – 20/16 in Warm up General Flow :20-:30 each Get out DBs & barbells Alternating spiderman Downward dog Forearm & wrist floor stretch Puppy pose Bootstraps Alternating box step ups Push ups Alternating DB deadlift Alternating DB swings CT Barbell flow :15-:20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit By Annie Means (Time) “By Annie Means” 50-40-30-20-10: AbMat Sit-ups Double Unders ‍ Directly Into…. ‍ 5 Rounds: 30 Push-ups 10 Strict Pull-ups ‍ Time Cap: 25 Minutes Movement Mods) Jump Rope – Single Unders 75-60-45-30-15 Push Ups – Knee Push up, Barbell Push Up Strict Pull Ups – 5-7 Strict pull ups, Banded strict pull ups, ring rows Warm up General Flow 0:20-0:30 Each Sit up and reach Lateral rope hops Forward and back rope hops Shoulder taps from plank Scap retractions Sit up and reach Single unders Knee push ups Full push ups to Full sit ups Single unders Full push upsRead more