Bellhouse Crossfit – CrossFit Goat Day (No Measure) “Goat Day” On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Any Minute Now” On the Minute x 20 [5 Rounds]: Minute 1: Calorie C2 Bike Minute 2: Box Jumps, 30/24 Minute 3: 200m Run Minute 4: RestRead more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie Row “So what’s the sitch?” (Time) Freedom (RX’d) For Time: 100 Air Squats 100/80 Calorie Row 100 Air Squats Independence For Time: 100 Air Squats 80/65 Calorie Row 100 Air Squats Liberty For Time: 50 Air Squats 50/48 Calorie Row 50 Air Squats Target time: 12-14 minutes Time cap: 18 minutes Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality -Rest 1 min between rounds- Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) () Ejercicio Libertad (RX) Para...Read more

Bellhouse Crossfit – CrossFit Goat Day (No Measure) “Goat Day” On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Any Minute Now” On the Minute x 20 [5 Rounds]: Minute 1: Calorie C2 Bike Minute 2: Box Jumps, 30/24 Minute 3: 200m Run Minute 4: RestRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air Squat Max) 2. Workout Prep 2 sets: 5 Air Squats 5/4 Calorie Row Workout “So what’s the sitch?” (Time) Freedom (RX’d) For Time: 100 Air Squats 100/80 Calorie Row 100 Air Squats Independence For Time: 100 Air Squats 80/65 Calorie Row 100 Air Squats Liberty For Time: 50 Air Squats 50/48 Calorie Row 50 Air Squats Target time: 12-14 minutes Time cap: 18 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality -Rest 1 min between rounds- Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) ()Read more

Bellhouse Crossfit – CrossFit Bench Press (Bench Press On the 3:00 x 3 Sets: 8 Bench Press Start at 60% and build) Space Force (AMRAP – Rounds and Reps) “Space Force” AMRAP 4: 21/16 Calorie Row 16 Alternating Single Arm Hang DB Snatch 16 Push-ups Rest 1 Minute AMRAP 4: 18/14 Calorie Row 14 Alternating Single Arm Hang DB Snatch 14 Push-ups Rest 1 Minute AMRAP 4: 15/12 Calorie Row 12 Alternating Single Arm Hang DB Snatch 12 Push-upsRead more