Bellhouse Crossfit – CrossFit Daily Encouragement “Champions keep playing until they get it right” – Billie Jean King Push Jerk (4 Sets: 3 Push Jerks at 70-80% * Rest 2-3 Minutes Between Sets) Strict Pull Up Biatholon (Time) For Time 400 Meter Run 18 Strict Pull-ups 400 Meter Run 15 Strict Pull-ups 400 Meter Run 12 Strict Pull-ups Time Cap: 18 Minutes AGE GROUP : Same as Class Mod 1) 12-9-6 Strict pull ups Mod 2) 18-15-12 Banded Pull Ups or Difficult Ring Rows 300m Run Mod 3) 15 Bar Muscle Ups 12 BMU 9 BMU Warm Up 200m run 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Band Pass Throughs 0:30 Band Around the Worlds 0:30 Band Pull Aparts 0:30 Spiderman Stretch 0:30 Bodyweight Goodmornings 0:30 Squat Jumps 200m run Accessory Work Gun Show 4 Supersets: 20 Banded Straight Arm Lat Pulldowns 20 Banded Tricep Pressdowns Rest 1-2...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement “Let us run with endurance the race that is set before us” Hebrews 12:1 Power Clean (4 Sets: 3 Power Cleans at 70-80% * Rest 2-3 Minutes Between Sets) Salt Water (Calories) AMRAP 3: 15 Power Cleans (115/85) 15 Lateral Rower Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Power Cleans (135/95) 12 Lateral Rower Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 9 Power Cleans (155/105) 9 Lateral Rower Burpees Max Calorie Row Age Group 55+ / 13-15 (95/65), (115/85), (135/95) Mod 1) RX Weight 12-9-6 rep scheme Mod 2) 15-12-9 rep scheme (105/75) (115/85) (135/95) Mod 3) (135/95) (155/105) (185/135) Warm Up 2 Rounds of :30 each Down Dog to Up Dog Spiderman and Reach Samson Stretch (Right) Samson Stretch (Left) Down Dog with Foot Pedal Quad Pulls Accessory Work Killer Core 4 Supersets: 30 Second Supine Chinese Back...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”Be the best of whatever you are.” – Martin Luther King, JR. CROSSFIT 7:30 AM (Time) For Time: 15 Toes to bar 10 Deadlifts 10 Overhead Squats 15 Toes to bar 20 Deadifts 20 Overhead Squats 15 Toes to bar 30 Deadlifts 30 Overhead Squats (135/95) Time Cap: 18 minutes Time Target : 12-16 minutesMod 1) (95/65) Mod 2) Knee Raises Front Squats instead of OHS HYROX 8:45 AM (Time) 4 Rounds For Time 500m row 15 Double KB Deadlifts (53s/35s) 20 Wallballs (20/14) 100m Farmer’s Carry (53s/35s) Mod 1) 35s/25s 14/10 Mod 2) 300m row 25s/15s 10 lb wallballRead more

Bellhouse Crossfit – CrossFit Daily Encouragement ”The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?” Psalm 27:1 Bench Press (3 Sets [Building In Weight]: 2 Bench Press at 85-95% Rest 2-3 Minutes Between Sets) Abominable Snowman (Time) 8 Rounds For Time: 8 Dumbbell Snatches (70/50) 8 Push-ups OR 2 Wall Walks 8 Box Jumps (30″/24″) 8 Push-ups OR 2 Wall Walks Time Cap: 18 Minutes AGE GROUP 55+ / 13-15 (50/35) Mod 1) (50/35) 6 Push Ups OR 1 Wall Walk (24/20in) Mod 2) (35/25) 8 Elevated Push Ups or 2 Scaled Wall Walks (20/16in) Warm Up General Flow 0:30 Scorpions 0:30 Alternating Worlds Greatest 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Tall Plank 0:30 Plank Shoulder Taps 0:30 Bottom of Push-Up Hold 0:30 Tempo Push Ups 0:20 Pogo Hops 0:20...Read more

Bellhouse Crossfit – CrossFit Daily Encouragement ”All your dreams can come true, IF we have the courage to pursue them” – Walt Disney Stop-n-Shop (Time) 3 Rounds For Time: 200 Meter Farmers Carry (50/35)’s 1,500/1,350 Meter Bike Erg OR 750/675m Row OR 600/540m Ski 100 Double Unders 50 AbMat Sit-ups Time Cap: 35 Minutes AGE GROUP 55+ / 13-15 (35/25)’s Mod 1) 200m carry (35s/25s) Machines same 75 dubs 50 sit ups Mod 2) 200 carry (25s/15s) 1350/1200m bike erg OR 675/550m row OR 540/500m ski 100 single unders 40 sit ups Mod 3) 30 GHD Sit Ups Warm Up General Flow 3:00 Progressive Bike Warm Up 1:00 Damper super Low 1:00 Damper higher 1:00 Damper Higher 0:30 Floor Forearm Stretch 0:30 Achilles Stretch (each side) 0:20 Hollow Hold 0:20 Alternating V-Ups 0:20 Sit-UpsRead more