Bellhouse Crossfit – CrossFit Daily Encouragement “For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life.” (John 3:16) “Passion WOD” (Time) For Time: 100 Double Unders 800m DB Front Rack Carry (50s/35s) OR (24kg/16kg KBs) 100 Burpees Target Time : 22-26 mins Time cap : 30 minMod 1) 75 Double Unders (35s/25s) OR (16kg/12kg) 75 Burpees Mod 2) 100 Single Unders 2 lightweight DBs or KBs 75 up downs “Passion” This workout is designed to help remind athletes of the pain and suffering that Jesus experienced that day when he laid down his life in an act of sacrificial love for us! The reason behind the movements: -The double unders remind us of the lashings he received for us. -The carry is symbolic of him carrying the cross and taking the weight of our sin. -The...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Easter is a time when God turned the inevitability of death into the invincibility of life.” – Craig Lounsbrough “Echoes of Earth” (3 Rounds for time) Every 8:00 x 3 Sets 15 Bar Facing Burpees 5 Power Snatch @ 70% 4 Power Snatch @ 75% 3 Power Snatch @ 80% % is Based on 1RM Power Snatch— “Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure. Goal: 4:00–5:30 per set Stimulus : Sprint intensity, barbell stamina, technical under fatigue RPE : 8.5–9/10 Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control Key...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “He will swallow up death forever! The Sovereign Lord will wipe away all tears. He will remove forever all insults and mockery against His land and people.” (Isaiah 25:8) “Dune” (8 Rounds for reps) 2 Sets: 3:00 Max Calorie Row – Rest :30 – 3:00 AMRAP of “Cindy” – Rest :30 – 3:00 Max Calorie Echo Bike – Rest :30 – 3:00 AMRAP of “Cindy” Rest 3:00 b/t sets Score = Sum Total of Rep (All 8 Sets Combined) “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats— Coaching Notes, Strategy, and Goals “Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery. Goal: Maintain strong, sustainable efforts across both sets Stimulus: Aerobic capacity, muscular endurance, and mental...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Easter was when Hope in person surprised the whole world by coming forward from the future into the present.” – N.T. Wright Shoulder Press (Strict Press Every 2:00 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 85% Set 5: 1 Rep @ 90%+) — % is Based on 1RM Strict Press Stimulus: Absolute Strength Development We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell RPE: 6/10 *Loading is high, but overall fatigue on the body should be low Key focus areas: Bracing and Breathing Technique / Keep Global Tension Controlled Descent + Fast Ascent Modifications: – Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press -Landmine Press “The Jedi...Read more

Bellhouse Crossfit – CrossFit Back Squat (Every 3:00 x 6 Sets Set 1: 5 Reps @ 80% Set 2: 5 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 90% Set 5: 1 Rep @ 95% Set 6: 1 Rep @ 95%) % is Based on 1RM Back Squat Stimulus: Absolute Strength Development We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today. Key focus areas: Bracing and Breathing Technique / Keep Global Tension Controlled Descent + Fast Ascent Modifications: Box Squat for Knees “District Throwdown” (Time) For Time: 21-15-9 Deadlifts Box Jump Overs Load: 225/155lb, 102/70kg Box Height: 24/20in– “District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump...Read more