Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (Time) Freedom (RX’d) Teams of 2 3 Rounds (You go, I go each movement) 15/12 Calorie Air Bike 15 Pull Ups 12 Single DB Box Step Overs (35/25) (20in) Independence Teams of 2 3 Rounds 12/10 Calorie Air Bike 12 Pull Ups 12 Single DB Box Step Overs (35/25) (20in) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 15 Ring Rows or Jumping Pull Ups 12 Bodyweight Box Step Overs Time Goal: 18:00-21:00 Time Cap: 25:00 Optional: Mayhem Mini-Pump (Checkmark) 4 Rounds 12 Leaning Lateral Raise...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 Rounds (You go, I go each movement) 15/12 Calorie Air Bike 15 Pull Ups 12 Single DB Box Step Overs (35/25) Independence Teams of 2 3 Rounds 12/10 Calorie Air Bike 12 Pull Ups 12 Single (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30 minutes (18-20 mins) Time cap each set: 8 (24 mins) Optional:...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 3 Rounds 15/12 Calorie Air Bike 12 Double Dumbbell Front Squats (50s/35s) 9 Handstand Push Ups (KG conv: 22.5/15 DBs) Independence Teams of 2 3 sets (each/1:1) 3 Rounds 12/10 Calorie Air Bike 12 Double Dumbbell Front Squats (35s/25s) 6 Handstand Push Ups (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30 minutes Time...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo warmup -into- 8:00 AMRAP 30-sec bike 5 Double Dumbbell Front Squats (lightweight) 5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep 1 set (each) 5/4 Calorie Bike (workout pace) 3 Double Dumbbell Front Squats 2 Burpee Over Dumbbell Workout “Don’t put twinkies on your pizza” (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 3 Rounds 15/12 Calorie Air Bike 12 Double Dumbbell Front Squats (50s/35s) 9 Handstand Push Ups (KG conv: 22.5/15 DBs) Independence Teams of 2 3 sets (each/1:1) 3 Rounds 12/10 Calorie Air Bike 12 Double Dumbbell Front Squats (35s/25s) 6 Handstand Push Ups (KG conv: 15/10 DBs) Liberty Teams of 2 3 sets (each/1:1) 3 Rounds 10/8 Calorie Air Bike 10 Dumbbell Goblet Squats (light) 10 Single Arm Dumbbell Push Press (5/5)(light) Target time each set: 6-7:30...Read more

Bellhouse Crossfit – CrossFit CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 single-unders F: 95lb M: 135lbTo learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 95lb M: 135lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages...Read more