Bellhouse Crossfit – CrossFit Daily Encouragement “Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.” – Martin Luther King Jr Gymnastics Skill Handstand Walk Development: Focus on stacking, control, and consistency Beginner athletes: Wall Walks (partial or full) & Shoulder Taps Intermediate athletes: Controlled Handstand Walk Attempts Advanced athletes: Obstacle Work & Efficiency Focus A Working Man (Time) 3 Rounds for Time 30 Toe to Bar 10m Handstand Walk Score = TimeMod 1) 20 T2B 5m HSW Mod 2) 25 Kipping Knee Raises 3 Wall Walks Warm Up 3 Sets: for Quality :15 Hollow Hold 20 Alternating V-Ups :30 second Wall Support Handstand Hold :15/:15 Single Arm Active Hang 8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar 3 Sets: for Quality :15 Hollow Hold 20 Alternating V-Ups :30 second Wall Support Handstand Hold :15/:15...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27 Snatch Complex (Weight) Squat Snatch Complex Every 2:00 x 6 Sets 1 Hang Squat Snatch 1 Squat Snatch 1 Hang Squat Snatch 3 Sets @ 75% 2 Sets @ 78% 1 Set @ 81% % is Based on 1RM Snatch This complex must be unbroken. Snatch (Time) For Time 15 Power Snatch 500m Row 15 Power Snatch Load: 135/95lb Goal Time Domain: 5-8 minutes Time Cap: 10 minutesMod 1) (95/65) Mod 2) Hang Power Snatch (65/45) Mod 3) (155/105) Warm Up 1:00 Row Easy :30 Alternating Scorpion Stretch :30 Alternating Iron Cross Stretch :20/:20 Samson Lunge – 2 Sets: For Quality :40 Row Moderate to Hard, Building 10/10 Wrist Circles...Read more

Bellhouse Crossfit – CrossFit CROSSFIT 7:30 AM (AMRAP – Rounds and Reps) 5 Rounds: AMRAP 4:00 5 Wall Walks 10 DB Push Jerks (50s/35s) Max Shuttle Runs in time remaining -rest 2:00 between rounds Score : total number of 25ft shuttle runsMod 1) 3 wall walks (35s/25s) Mod 2) 5 partial wall walks (25s/15s) HYROX 8:45 AM (Time) For Time w/ Partner: 1000m Row 60 Double DB Ground to Overhead (50s/35s) 60/45 cal bike 1000m Ski 100 Wall Balls *20 synchro burpees after each movement -all movements split however with partner Time Cap : 35 minRead more

Bellhouse Crossfit – CrossFit Daily Encouragement “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” Hebrews 12:11-12 Overhead Squat (4 sets: 3 reps at 60-70% of 1RM) Light Headed (Time) 21-18-15-12-9 : Power Snatches (75/55) Box Jumps (24″/20″) Time Cap: 15 Minutes AGE GROUP : (65/45)Mod 1) 18-15-12-9-6 reps Mod 2) 21-18-15-12-9 (65/45) (20/16in) Warm Up Hip Circle Warm Up PVC Pipe Warm Up 0:30 90/90 Hip Rotations 0:30 Alternating Bird Dogs 0:30 Air Squats Box Step Ups Box Jumps Accessory Work Gun Show [PART A] 3 Sets: 12-15 Barbell Bicep Curls * Same Weight Across * Rest 1 Minute Between Sets [PART B] 1 Set: Max Unbroken Barbell Bicep Curls * Performed @ 50% Working Weight From Part 1Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Run when you can. Walk if you have to. Crawl if you must, just never give up” Ground Breaking (Time) 8 Rounds For Time: 8 Toes to Bar 200 Meter Run 16 Push-ups 200 Meter Run Time Cap: 30 Minutes AGE GROUP : Same as ClassMod 1) 8 Toes to somewhere 12 push ups Mod 2) 8 Knee Raises 100m run 16 knee push ups or ab mat push ups 100m run Mod 3) 8 Rounds For Time: 8 Handstand Push-ups 200 Meter Run 12 GHD Sit-ups 200 Meter Run Warm Up 200m run 0:30 Big Arm Circles 0:30 Crossbody Arm Swings 0:30 Downward + Upward Dogs 0:30 Inchworm + Push Up 0:30 Band Pull Aparts 0:30 Band Shoulder Press (right) 0:30 Band Shoulder Press (left) 0:30 Lying Leg Raises :30 Leg swings each side 200m runRead more