Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 10:00 AMRAP 1:00 Bike Erg or Air Bike 3 Back Squats (empty bar- build in weight) 10 Suitcase sit up 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace) 3 Back Squats (build in weight) Workout Mr. Wizards World (5 Rounds for time) Freedom (RX’d) Teams of 4 5 sets (each) 20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike) 10 Back Squats (185/125) * The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! (KG conv: 83/56 BS) Independence Teams of 4 5 sets (each) 16/13 Calorie Bike Erg FAST! (OR 12/10 Calorie Air Bike) 10 Back Squats (155/105) Next partner starts when the squats are finished (KG conv: 70/48 BS) Liberty Teams of 4 5 sets (each) 12/10 Calorie Bike Erg...Read more

Bellhouse Crossfit – CrossFit Back Squat (Back Squat Max repetitions of Back Squats @ 85% To technical failure) Rebar (Time) 21-15-9: Front Squats Bike Calories Power Cleans Bike Calories ‍ Barbell: (135/95) ‍ Time Cap: 15 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Hang Clean High Elbows (empty) 4 Hang Muscle Cleans (empty) 3 Hang Power Cleans (empty) 5 Pike Push Ups 2. Workout Prep 3 sets: 3 Hang Power Cleans (build-in weight) 2 Strict Handstand Push Ups Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Handstand Push-ups and work on efficiency. Workout Between the Lions (4 Rounds for time) Freedom (RX’d) Every 4:00 (4 sets) 10 Hang Power Cleans (155/105) 15 Strict Handstand Push-Ups 10 Hang Power Cleans (155/105) (KG conv: 70/48 HPC) Independence Every 4:00 (4 sets) 10 Hang Power Cleans (135/95) 10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups 10 Hang Power Cleans (135/95) (KG conv: 61/43 HPC) Liberty Every 4:00 (4 sets) 10 Dumbbell Cleans (light) 20 Dumbbell Shoulder Press (light) 10 Dumbbell Cleans (light)...Read more

Bellhouse Crossfit – CrossFit Sitting Room (Time) 8 Rounds For Time: 400 Meter Run 25 AbMat Sit-ups 2 Rope Climbs (15′) ‍ Rest 1 Minute Between Rounds ‍ Time Cap: 40 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Row 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Deadlifts: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: (with partner) 100m (each, build in pace) Strength/Accessory Deadlift – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Out of the Box (Time) Freedom (RX’d) Teams of 2 M/M-4000m Row F/F-3400m Row M/F-3600m Row * Repeat from Jan 7,2021 Independence Teams of 2 M/M-3500m Row F/F-3250m Row M/F-3000m Row Liberty Teams of 2 2000/1750m row Target time: 14-16 minutes Time cap: 20 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) ()Read more