Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM (Time) 3 Rounds For Time w/ a Partner: 100 Double Unders 80 Abmat Sit Ups 60 Wall Balls (20/14) 40/35/30 Cal Bike Work split however w/ partner Time Cap : 35 minutes Goal : 24-30 minutes M/M 40 cal M/F 35 cal F/F 30 cal HYROX : 8:45 AM (Time) For Time: 400 meter Row 30 Wall Ball Shots (20/14 lb) 400 meter Run 30 Burpees 400 meter Row 30 DB Lunges (50/35 lb) 400 meter Run 30 Hand Release Push-Ups 400 meter Row 100 meter Farmer’s Carry (2×50/35 lb) 400 meter Run 100 Sit-Ups 30 minute cap (25-28 min target time)Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Let those who are seeking peace, and those who are seeking to be at peace, seek after peace.” 1 Peter 3:11 Squat Clean and Jerk (Squat Clean & Jerk For Load: Every 90 seconds x 10 Sets 1 Squat Clean & Jerk ) Lock, Stock and Two Smoking Barrels (No Measure) 12:00 EMOM minute 1: *Deadlifts minute 2: 6-8 Strict Handstand Push-Ups Deadlifts: Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 5 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 1 Rep @ 85-90% Strict Handstand Push-Ups: Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challengingMod 1) 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box) Mod 2) 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Do not let the behavior of others destroy your inner peace.” -Dalai Lama The Transporter (AMRAP – Rounds and Reps) 20 minute AMRAP 3 rounds of: 200m Run 1 Rope Climb 5-10-15 Burpee Pull-Ups Right into 3 rounds of: 400m Run 2 Rope Climbs 20-25-Max Burpee Pull-Ups Flow: 200m Run + 1 Rope Climb + 5 Burpee Pull-Ups 200m Run + 1 Rope Climb + 10 Burpee Pull-Ups 200m Run + 1 Rope Climb + 15 Burpee Pull-Ups 400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups 400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups + 400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time Score = Rounds + Reps Mod 1) 200m Run 1 Rope Climb 4-8-12 Burpee Pull-Ups 400m Run 2 Rope Climbs 16-20-Max Burpee Pull-Ups Rope Climb: 12ft Mod 2) 150m Run 2 Rope...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, make your needs known to God. And the peace of God, which transcends all understanding, will guard your hearts and minds through Jesus Christ.” Philippians 4:6-7 Back Squat Back Squat Every 4:00 minutes x 3 Sets Complete 5 Reps @ 70% 3 Reps @ 75% 1 Rep @ 80-85% Rest as needed between 5-3-1 to complete within the 4:00 time frame Crank (AMRAP – Rounds and Reps) 8:00 AMRAP 20 American Kettlebell Swing 10 Box Jumps 50ft (15m) Single Arm Overhead Walking Lunge Goal: 3 rounds Load: 53/35lb, 24/16kg Box Height: 30/24in Score = Rounds + RepsMod 1) (35/26lb, 16/12kg) (24/20in) Mod 2) 20 Russian Kettlebell Swing 10 Box Step-Ups 50ft Bodyweight lunges Load: (25/15lb, 16/8kg) Box Height 24/20in Mod 3) (70/53lb) Warm Up 8-12 EMOM, 2-3 sets...Read more

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