Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM 3. Workout Prep 2 sets 5/4 Calorie Air Bike 4 Dumbbell Bench (add weight after first set) Bench Press Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM “Call me beep me, if you wanna reach me” (Time) Freedom (RX’d) 30-24-18-12-6 Calorie Air Bike (Female calories: 24-20-14-10-5) Dumbbell Bench Press (2×50/2×35) *Repeat from March 16, 2022 (KG conv: 22.5/15 DBs) Independence 24-18-14-10-6 Air Bike Calories Dumbbell Bench Press (2×40/2×25) Women’s Calories: 20-16-12-8-4 (KG conv: 17.5/10 DBs) Liberty 20-16-12-8-4 Air Bike Calories Bar Push Ups Women’s Calories: 16-12-8-4-2 Target...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM 3. Workout Prep 2 sets 5/4 Calorie Air Bike 4 Dumbbell Bench (add weight after first set) Strength/Accessory Bench Press Every 1:00 for 5 minutes: 5 Bench Press at 60% of 1RM Workout “Call me beep me, if you wanna reach me” (Time) Freedom (RX’d) 30-24-18-12-6 Calorie Air Bike (Female calories: 24-20-14-10-5) Dumbbell Bench Press (2×50/2×35) *Repeat from March 16, 2022 (KG conv: 22.5/15 DBs) Independence 24-18-14-10-6 Air Bike Calories Dumbbell Bench Press (2×40/2×25) Women’s Calories: 20-16-12-8-4 (KG conv: 17.5/10 DBs) Liberty 20-16-12-8-4 Air Bike Calories Bar Push Ups Women’s...Read more

Bellhouse Crossfit – CrossFit Mr. Joshua (Time) 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 lb)In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.To learn more about Mr. Joshua click hereRead more

Bellhouse Crossfit – CrossFit 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 1:00 for 8 minutes: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of 1RM 3. Workout Prep 2 sets: 10 Double Unders 3 Double Dumbbell Snatches Power Snatch Every 1:00 for 8 minutes: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of...Read 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 1:00 for 8 minutes: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed 75% of 1RM 3. Workout Prep 2 sets: 10 Double Unders 3 Double Dumbbell Snatches Strength/Accessory Power Snatch Every 1:00 for 8 minutes: 2 Power Snatches between 60-75% of 1RM * Can drop the bar and reset between reps * Can build across sets, but should not exceed...Read more