Bellhouse Crossfit – CrossFit Back Squat (4 Sets [Building In Weight]: 2 Back Squats at 77-87% Rest 2-3 Minutes Between Sets) Far From Over (Time) 30-24-18: Box Jump Overs (30″/24″) Dumbbell Reps (50/35)’s 100 Meter Farmers Carry Round 1: Dumbbell Push Press Round 2: Dumbbell Front Squats Round 3: Dumbbell Thrusters Time Cap: 15 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) BJO (24/20) DBs (35s/25s) Mod 2) BJO (20/16) DBs (25/15) BAF) 25-20-15 BJO (20/16) DBs (25/15) Mod 3) (70s/50s) Warm Up General Flow 0:30 Couch Stretch (right) 0;30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Bootstraps 0:30 Cossak Squats 15 Calf Raises [Each Leg] 15 Pogo Hops [Each Leg] 10 Box Step-ups 10 Jumps to Short Box & Step Down 4 Jumps to Workout Height & Step Down Accessory Work Killer Core 3 Supersets: 10 Weighted Sit-ups (Moderate) 20 Sit-ups (Unweighted) * Rest 1-2...Read more

Bellhouse Crossfit – CrossFit Weighted Pull-ups (4 Sets [Building In Weight]: 2 Strict Pull-ups at 77-87%) The Hiccups (Time) For Time: 800-600-400-200 Meter Run 20-15-10-5 Burpee Pull-ups Time Cap: 20 Minutes AGE GROUP : Same as classMod 1) 600 – 400 – 200 – 200m run 20-15-10-5 Reduced height on burpee pull up Mod 2) 400 – 300 – 200 – 100m run 15-10-5-3 burpee pull ups BAF) 400 – 300 – 200 – 100m run Burpee to target Mod 3) Run same as RX 12-9-6-3 Burpee Bar Muscle-ups Warm Up General Flow 200m Jog / or 1:00 Easy Shuttles 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Banded Lat Stretch (right) 0:30 Banded Lat Stretch (left) 0:30 High Knees 0:30 Butt Kicks 5 Quick Ups 5 Push Ups 5 Burpees Accessory Work Gun Show [BARBELL 21’s] 3 Giant Sets: 7 Barbell Bicep Curls (Bottom Half) 7 Barbell Bicep...Read more

Bellhouse Crossfit – CrossFit CROSSFIT : 7:30 AM W/ partner: 40-32-24-16-8 Bench press (155/105) Calorie Row Splits rep/cals as desired HYROX : 8:45 AM 4 rounds w/ a partner: 400m partner run 40 synchro sit ups *30 lunges (35/25 plate) *20 KBS (53/35) *10 burpees to plate *split reps as desired w/partnerRead more

Bellhouse Crossfit – CrossFit CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time) For time: 21 jumping pull-ups 42 single-unders 21 thrusters (weight 1) 18 pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg) M: 65 lb...Read more

Bellhouse Crossfit – CrossFit GOAT Day (No Measure) On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Remain Seated” [Optional EMOM] On the 2:30 x 8 Rounds: 500/450 Meter Row Warm Up General Flow 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Downward + Upward dogs 0:30 Worlds Greatest (right) 0:30 Worlds Greatest (left) 0:30 Bootstraps 0:30 Bodyweight Goodmornings Accessory Work Bulletproof Shoulders 8 Sets For Time: 8 Unbroken Strict Press @ 50%Read more