Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 85% * To Technical Failure ) Sweep the Leg (Time) “Sweep The Leg” [For Time] 3-6-9-12-15: Power Cleans Bike Calories Push Jerks Bike Calories ‍ Barbell: (115/85) ‍ Time Cap: 18 Minutes Movement Mods) Power Cleans – (95/65) or (75/55) Bike Cal Rep Scheme – 2-4-6-8-10… Warm up General Flow General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Bike Inchworm to spiderman Scorpions Down dog to push ups Bunny hops to tuck jumps Bike ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereMovement Mods) Run – 1200m run, 800m run Row – 1600m row, 1200m row Warm-up General Flow :30 – :45 each Row Active spidermans Downward dog w/ foot pedal Row Knuckle drags Quad pull High knees Butt kickers RowRead more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press Max Repetitions of Bench Press @ 85% * To Technical Failure ) Shake a Leg (Time) Shake a Leg For Time: 30 Toes to Bar 30 Front Squats (135/95) 30 Toes to Bar ‍ On the Minute [Starting at 0:00]: 6 Lateral Barbell Burpees Movements Mods) T2B – 20 reps, Toes to somewhere, Knees raises, V Ups Front Squats – 20 reps at (135/95), 30 reps at (115/85) or (95/65) ‍ Time Cap: 18 Minutes Warm up General Flow :20 – :30 Arms swings Arm wraps Trunk twists Scorpions Childs pose Boot straps Air squats Banded pull aparts Banded pass throughs Banded pass throughs Knee push ups Plank to toe touch Eccentric push ups Plank shoulder taps Push ups Burpees ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Front squats Stiff leg deadliftsRead more

Bellhouse Crossfit – CrossFit Workout Option 1 PO’BOY (6 Rounds for time) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24) 10 Dumbbell Shoulder to Overhead (2×50/2×35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 6 Rounds 250/200m Row 6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20) 10 Dumbbell Shoulder to Overhead (2×35/2×25) 1:1 – Work: Rest (KG conv: 15/10 DBs) Liberty 6 Rounds 200/175m Row 6 Burpee Box Step ups (24/20) 10 Dumbbell Push Press (light) 1:1 – Work: Rest Target time each set: Sub 2:30 Time cap each set: 3 minutes Workout Option 2 Option 2: Bike Workout (Time) Bike Erg: 1,600m at RPE5 1 Min at RPE2, 1 Min Rest 2x (800m at RPE4, 1 Min Rest) 1,600m at RPE5 1 Min at RPE2, 1 Min Rest 4x (400m at RPE4, 30 Sec Rest) 1,600m...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 PO’BOY (6 Rounds for time) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24) 10 Dumbbell Shoulder to Overhead (2×50/2×35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 6 Rounds 250/200m Row 6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20) 10 Dumbbell Shoulder to Overhead (2×35/2×25) 1:1 – Work: Rest (KG conv: 15/10 DBs) Liberty 6 Rounds 200/175m Row 6 Burpee Box Step ups (24/20) 10 Dumbbell Push Press (light) 1:1 – Work: Rest Target time each set: Sub 2:30 Time cap each set: 3 minutes Workout Option 2 Option 2: Bike Workout (Time) Bike Erg: 1,600m at RPE5 1 Min at RPE2, 1 Min Rest 2x (800m at RPE4, 1 Min Rest) 1,600m at RPE5 1 Min at RPE2, 1 Min Rest 4x (400m at RPE4, 30 Sec Rest) 1,600m...Read more