Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Sit Up Mods) 40 Alt V-ups DB Mods) 35/25 lbs, 25/15 lbs Warm up General Flow :15 – :20 each Get out DBs Arm circles forward Arm circles backward Up & overs / arm swings Front to Back / arm wraps Trunk twists flat feet Trunk twists rotate foot Quad walk Knuckle drags Reverse lunge w/ reach Alternating spiderman Bootstraps Sit ups Down dog to push upRead more

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Warm up General Flow :15 – :20 each Get out DBs Arm circles forward Arm circles backward Up & overs / arm swings Front to Back / arm wraps Trunk twists flat feet Trunk twists rotate foot Quad walk Knuckle drags Reverse lunge w/ reach Alternating spiderman Bootstraps Sit ups Down dog to push upRead more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 Alternating V-Ups 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build in weight) 4 Dumbbell Front Squats (build-in weight) Workout Lobster Roll (Part 1) (5 Rounds for time) Freedom (RX’d) 5 sets 50ft Dumbbell Front Rack Walking Lunge (50s/35s) 12 Dumbbell Front Squats (50s/35s) -rest 2:00 between sets- (KG conv: 22.5/15 DBs) -rest as needed before Part 2- Independence 5 sets 50ft Dumbbell Front Rack Walking Lunge (35s/25s) 12 Dumbbell Front Squats (35s/25s) -rest 2:00 between sets- (KG conv: 15/10 DBs) Liberty 5 sets 50ft Single Dumbbell Walking Lunge (light) 10 Dumbbell Front Squats (light) -rest 2:00 between sets- Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump. Time cap each set:...Read more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes Power Clean Mods) 135/95 lbs, 95/65 lbs Burpee Box Jump Mods) 20/16 in box, Burpee box step up ‍ Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Inchworm to spiderman No push up burpee (slow) Box step ups Burpees Bunny hops to tuck jumps Burpee to tuck jump ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more

Bellhouse Crossfit – CrossFit Power Clean (Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure ) Super Size (Time) Super Size 5 Rounds For Time: 10 Power Cleans (155/105) 10 Burpee Box Jumps (24″/20″) ‍ Time Cap: 15 Minutes ‍ Warm up General Flow :20 – :30 each Arm swings Arm wraps Quad pulls Knee pulls Inchworm to spiderman No push up burpee (slow) Box step ups Burpees Bunny hops to tuck jumps Burpee to tuck jump ‍ CT Barbell Flow :15 – :20 each Goodmornings Back squats Elbow rotations Press & reach Stiff leg deadlifts Front squatsRead more