Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast) -into- 3 sets 5 Inch worms + Dynamic Squat Stretch 10 Roll and Reach 10 Banded Pull Aparts 5 Bench Press (empty bar, build across sets) 2. Strength Bench Press: – Heavy Single (10-12 minutes) 3. Workout Prep 1 set: 5 Air Squats 4 GHD’s (or V-ups) 3 Deficit Push Ups -into- 5 Air Squats 4 Toes to Bar 3 Push Ups Strength/Accessory Bench Press – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Schoolhouse Rock! (Time) Freedom (RX’d) 3 Rounds 27 Air Squats 21 GHD Sit Ups (Or V-Ups) 15 Deficit Push Ups (4/2 inches) -rest 3:00- 3 Rounds 27 Air Squats 21 Toes to bar 15 Push Ups Independence 3 Rounds 25...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean and Jerk (50/35) (Women Calories: 16-14-12-10-8-4) (KG conv: 22.5/15 DB) Independence 16-14-12-10-8-4 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean and Jerk (35/25) (Women Calories: 14-12-10-8-6-4) (KG conv: 15/10 DB) Liberty 6 rounds 10/8 Calorie Bike Erg or Ski Erg 8 Hang Dumbbell Alternating Clean (light) Target time: 11-13 minutes Time cap: 16 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min Easy Zone 1-2 2,000m Row 100ft Sandbag Bear Hug Carry (150/100) 3,000m Bike Erg 20 GHD Russian Twists (each side) 5 Curtsy Step Down (20in) (each leg)Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean and Jerk (50/35) (Women Calories: 16-14-12-10-8-4) (KG conv: 22.5/15 DB) Independence 16-14-12-10-8-4 Calorie Bike Erg or Ski Erg Hang Dumbbell Alternating Clean and Jerk (35/25) (Women Calories: 14-12-10-8-6-4) (KG conv: 15/10 DB) Liberty 6 rounds 10/8 Calorie Bike Erg or Ski Erg 8 Hang Dumbbell Alternating Clean (light) Target time: 11-13 minutes Time cap: 16 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) Warm-Up: You can use the first 2,000m Row below as the warm-up 45-60 Min Easy Zone 1-2 2,000m Row 100ft Sandbag Bear Hug Carry (150/100) 3,000m Bike Erg 20 GHD Russian Twists (each side) 5 Curtsy Step Down (20in) (each leg)Read more

Bellhouse Crossfit – CrossFit Devil Dogs (Time) [TEAMS OF 2] For Time: 800m run 30 Devil Press 30 Double Dumbbell Hang Clean & Jerks 400 Meter Run 20 Devil Press 20 Double Dumbbell Hang Clean & Jerks 200 Meter Run 10 Devil Press 10 Double Dumbbell Hang Clean & Jerks RX (50s/35s) Mod 1 (35s/25s) Mod 2 (25s/15s)Read more

Bellhouse Crossfit – CrossFit Devil Dogs (Time) [TEAMS OF 2] For Time: 800m run 30 Devil Press 30 Double Dumbbell Clean & Jerks 400 Meter Run 20 Devil Press 20 Double Dumbbell Clean & Jerks 200 Meter Run 10 Devil Press 10 Double Dumbbell Clean & Jerks RX (50s/35s) Mod 1 (35s/25s) Mod 2 (25s/15s)Read more