Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Workout Coat of Many Colors (5 Rounds for reps) Freedom (RX’d) 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (100/70) Or Power Cleans (135/95) Recovery Jog (KG conv: 45/32.5 SB, 61/43 PC) * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. Independence 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (70/50) (Or Power Cleans (95/65) Recovery Jog (KG conv: 32.5/22.5 SB, 43/29 PC) Liberty 5 sets :45 on/:15 off Air Bike Calories Inch Worms Air Bike Calories Dumbbell Cleans (light) Recovery...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Over Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 1:00 Row (build in pace) 5 Front Squats (empty) 5 Shoulder Press (empty) 10 Deadbugs 2. Workout Prep 3 sets: (Build in pace and weight) 5/4 Calorie Row 2 Thrusters Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 minute Machine -into- 3 sets: 10 Heel to Toe rocks 30 Single unders 10 Sit Ups 5 Deadlifts (Empty bar, build across) 2. Strength 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * 3. Workout Prep 1 set: 10 Single Unders 5 Double Unders Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. Independence 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5: Unbroken Double-Unders Liberty 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders Target time: 8-10 minutes Time cap: 15 minutes Core Work: (4 Rounds for weight) 4 sets: 15 Pulse Ups 30yd Offset Overhead Farmer...Read more