Bellhouse Crossfit – CrossFit Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Distance) 3 Min Ramp from RPE 2 to RPE 5 3 Min at RPE 3 4x (1.5 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2.5 Min at RPE 8, 30 Sec at RPE 3) 3 Min Ramp from RPE 3 to RPE 2 Total Time: 47 Min ** This workout can alternatively be done on another machine or as a run.Read more

Bellhouse Crossfit – CrossFit Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 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) 3 Min Ramp from RPE 2 to RPE 5 3 Min at RPE 3 4x (1.5 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2 Min at RPE 8, 30 Sec at RPE 3) 4 Min at RPE 3 4x (2.5 Min at RPE 8, 30 Sec at RPE 3) 3 Min Ramp from RPE 3 to RPE 2 Total Time: 47 Min ** This workout can alternatively be done on another machine or...Read more

Bellhouse Crossfit – CrossFit Handstand Push Ups (Day 2) (Checkmark) WARM UP 2 rounds: 10 PVC Pass Throughs 10 PVC Trunk Lifts 10 second Handstand Hold [against wall or Pike Box Hold] 5 Push Ups WORKOUT Advanced & Intermediate: Minute 0-2: Max Kipping Handstand Push Ups Minute 3: REST Minute 4: Max Strict Handstand Push Ups Minute 5: REST Minute 6: Max Push Ups Beginner Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold Minute 3: REST Minute 4: Max Push Ups or Modified Push-ups Minute 5: REST Minute 6: Max Hold of Pike Box Handstand or Plank Partner Cindy (AMRAP – Rounds and Reps) AMRAP 30 5 Pull Ups 10 Push Ups 15 Air Squats -relay style with one athlete working at a time to complete the entire round before the other athlete can begin Modifications Pull Ups – Jumping pull ups, Ring rows Push ups –...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout pace) Hershey’s (Calories) Freedom (RX’d) Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12 Toes to Bar Max Calorie Air Bike in the remaining time (KG conv: 50ft = 15m, DB 22.5/15) * Repeat from Feb 15, 2023 (modified to partner version) Independence Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (35/25) 8 Toes to Bar Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m, DB 15/10) Liberty Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Walking Lunge 10 Hanging Knee Raises Max Calorie Air...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout pace) Workout Hershey’s (Calories) Freedom (RX’d) Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 12 Toes to Bar Max Calorie Air Bike in the remaining time (KG conv: 50ft = 15m, DB 22.5/15) * Repeat from Feb 15, 2023 (modified to partner version) Independence Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Single Dumbbell Walking Lunge (35/25) 8 Toes to Bar Max Calorie Air Bike in remaining time (KG conv: 50ft = 15m, DB 15/10) Liberty Teams of 2 5 sets (each/1:1) 2:00 AMRAP 50ft Walking Lunge 10 Hanging Knee Raises Max...Read more