Bellhouse Crossfit – CrossFit Overhead Squat (Overhead Squat On the 3:00 x 3 Sets: 8 Overhead Squats Start First Set at 60% & Build) Over The Rainbow (Time) “Over The Rainbow” 3 RFT: 14 OHS, 115/85 14 Lateral Bar Burpees Into 3 RFT 14 Wall Balls, 20/14 14 Lateral Bar Burpees Time Cap: 15 MinutesRead more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump Overs 4 V-Ups 1 Wall Walk Kim Possible (5 Rounds for reps) Freedom (RX’d) 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Walking Lunge Steps Minute 2: Max Box Jump Overs (24”/20”) Minute 3: Max V-Ups Minute 4: Max Wall Walks ** Score total reps across all movements in each round. Independence 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Distance Walking Lunge Minute 2: Max Box Jump Overs (20”/16”) Minute 3: Max V-Ups Minute 4: Max Wall Walks Liberty 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Distance Walking Lunge Minute 2: Max Box Step Ups (20”) Minute 3: Max Sit Ups...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms 2. Workout Prep 1 set: 4 Walking Lunge Steps 4 Box Jump Overs 4 V-Ups 1 Wall Walk Workout Kim Possible (5 Rounds for reps) Freedom (RX’d) 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Walking Lunge Steps Minute 2: Max Box Jump Overs (24”/20”) Minute 3: Max V-Ups Minute 4: Max Wall Walks ** Score total reps across all movements in each round. Independence 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Distance Walking Lunge Minute 2: Max Box Jump Overs (20”/16”) Minute 3: Max V-Ups Minute 4: Max Wall Walks Liberty 5 Sets (0:40 on/0:20 off) (20:00) Minute 1: Max Distance Walking Lunge Minute 2: Max Box Step Ups (20”) Minute 3: Max...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs- Target time: 10-12 minutes Time cap: 20 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) Warm-Up: 2 Min Ramp from RPE3 to RPE5 3 Sets 2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2) *2 Min at RPE3 (or 80 RPM) after each set. Main Workout: 3 Sets 12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2 9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2 6 Sec at...Read more

Bellhouse Crossfit – CrossFit Workout Option 1 “Oh look, a deli meat!” (Time) Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs- Target time: 10-12 minutes Time cap: 20 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) Warm-Up: 2 Min Ramp from RPE3 to RPE5 3 Sets 2x (15 Sec at RPE7-8 or 105 RPM, 30 Sec at RPE1-2) *2 Min at RPE3 (or 80 RPM) after each set. Main Workout: 3 Sets 12 Sec at RPE10 (Max RPM), 18 Sec at RPE1-2 9 Sec at RPE10 (Max RPM), 21 Sec at RPE1-2 6 Sec at...Read more