Bellhouse Crossfit – CrossFit Deadlift (Deadlift Max repetitions of Deadlifts @ 85% To technical failure) Sugar Shack (Time) For Time: 500/450 Meter Row Directly Into… 21-15-9: Box Jumps (30/24″) Deadlifts (225/155) Directly Into… 500/450 Meter Row ‍ Time Cap: 15 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 minutes, 2-3 times through Focus on footwork and finishing the pull 2. Strength Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1) 3. Workout Prep 2 sets: 1 Wall Walk (build up the wall) 10ft Farmer Carry (build in weight) Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+25lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Reading Rainbow (Time) Freedom (RX’d) 5-4-3-2-1-2-3-4-5 Wall Walks *100ft Farmers Carry (2×70/50) after each set (KG conv: 30m Farmers Carry at 32.5/22.5) Independence 5-4-3-2-1-2-3-4-5...Read more

Bellhouse Crossfit – CrossFit Down With The Sickness (Time) 5 Rounds for time: 400m Run 12 Thrusters (75/55) 12 Burpees 12 Pull-ups Time Cap: 30:00Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Back Squat: – Heavy Single (10-12 minutes) 3. Workout Prep 2 sets: 2 Burpee Pull Ups 2 Box Jump Overs (build in height) Strength/Accessory Back Squat – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout The Magic School Bus (AMRAP – Reps) Freedom (RX’d) 10:00 Amrap 3-6-9-12-15. . . Burpee Pull Up Box Jump Over (30/24) Independence 10:00 Amrap 3-6-9-12-15. . . Burpee Pull Up Box Jump Over (24/20) Liberty 10:00 Amrap 3-6-9-12-15. . . Up Down + Ring Row Box Step Up and Over (24/20) Target Round: Round of 15 Box Jump Overs...Read more

Bellhouse Crossfit – CrossFit Shoulder Press (Strict Press Max repetitions of Strict Press @ 85% To technical failure) Medulla Oblongata (10 Rounds for reps) On the 1:30 x 10 Rounds: 30 Double Unders 10 Kettlebell Swings (70/53) Max Calorie Bike ‍ Score: Total Bike CaloriesRead more