Bellhouse Crossfit – CrossFit Sumo Deadlift (3 Sets: 2 Sumo Deadlifts ‍ * Same Weight Across * Aim For 86% 1RM) “12 Days of CompTrain” (Time) For Time: 100 Meter Row 2 Dumbbell Reverse Lunges 3 Dumbbell Push Press 4 Dumbbell Front Squats 5 Dumbbell Hang Power Cleans 6 Dumbbell Deadlifts 7 Dumbbell Floor Press 8 Pull-ups 9 Burpees 10 Toes to Bar 110 Double Unders 1,200 Meter Bike Erg ‍ Dumbbells: (50/35)’s ‍ Time Cap: 60 Minutes AGE GROUP 13-15 & 55+: (35/20)’s Warm Up 1 Minute Row 10 Quick Ups 30 Single Unders 5 Burpees 20 Double Unders With Light Dumbbells: 4 Reverse Lunges 4 Push Press 4 Front Squats 4 Hang Power Cleans 4 Deadlifts 4 Floor Press Rig Prep :10 Deadhang :10 Strict Knee Raise 3 Strict Pull Ups 5 Kip Swings 3 Toes To BarRead more

Bellhouse Crossfit – CrossFit Mindset Monday “Why compare yourself with others? No one in the entire world can do a better job of being you than you.” ‍ Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself. Bench Press (3 Sets: 2 Bench Press ‍ * Same Weight Across * Aim For 86% 1RM) “Shining Armor” (Time) 10 Rounds For Time: 9 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)’s Mod. 2: (25/15)’s Mod. 3: (70/50)’s Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Worlds Greatest (right) 0:30 Worlds Greatest (left) 0:20 Inchworm + Down Dog 0:20 Cossack Squats 0:20 Knee Push Ups 0:20 Bootstraps 0:20 Push Ups 0:20 Alternating reverse Lunge After Party VO2 Max 1-2-3-4-1-2-3-4: Minute...Read more

Bellhouse Crossfit – CrossFit Mindset Monday “Why compare yourself with others? No one in the entire world can do a better job of being you than you.” ‍ Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself. Bench Press (3 Sets: 2 Bench Press ‍ * Same Weight Across * Aim For 86% 1RM) “Shining Armor” (Time) 10 Rounds For Time: 9 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)’s Mod. 2: (25/15)’s Mod. 3: (70/50)’s Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Worlds Greatest (right) 0:30 Worlds Greatest (left) 0:20 Inchworm + Down Dog 0:20 Cossack Squats 0:20 Knee Push Ups 0:20 Bootstraps 0:20 Push Ups 0:20 Alternating reverse Lunge After Party VO2 Max 1-2-3-4-1-2-3-4: Minute...Read more

Bellhouse Crossfit – CrossFit Mindset Monday “Why compare yourself with others? No one in the entire world can do a better job of being you than you.” ‍ Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself. Bench Press (3 Sets: 2 Bench Press ‍ * Same Weight Across * Aim For 86% 1RM) “Shining Armor” (Time) 10 Rounds For Time: 9 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)’s Mod. 2: (25/15)’s Mod. 3: (70/50)’s Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Worlds Greatest (right) 0:30 Worlds Greatest (left) 0:20 Inchworm + Down Dog 0:20 Cossack Squats 0:20 Knee Push Ups 0:20 Bootstraps 0:20 Push Ups 0:20 Alternating reverse Lunge After Party VO2 Max 1-2-3-4-1-2-3-4: Minute...Read more

Bellhouse Crossfit – CrossFit Mindset Monday “Why compare yourself with others? No one in the entire world can do a better job of being you than you.” ‍ Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself. Bench Press (3 Sets: 2 Bench Press ‍ * Same Weight Across * Aim For 86% 1RM) “Shining Armor” (Time) 10 Rounds For Time: 9 Dumbbell Bench Press 30′ Dumbbell Front Rack Lunge ‍ Double Dumbbells: (50/35)’s ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25)’s Mod. 2: (25/15)’s Mod. 3: (70/50)’s Warm Up General Flow 0:30 Pec Stretch (right) 0:30 Pec Stretch (left) 0:30 Worlds Greatest (right) 0:30 Worlds Greatest (left) 0:20 Inchworm + Down Dog 0:20 Cossack Squats 0:20 Knee Push Ups 0:20 Bootstraps 0:20 Push Ups 0:20 Alternating reverse Lunge After Party VO2 Max 1-2-3-4-1-2-3-4: Minute...Read more