Bellhouse Crossfit – CrossFit CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time) For time: 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row Time Cap: 20 Minutes* F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch *Rep count...Read more

Bellhouse Crossfit – CrossFit GOAT Day (No Measure) On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 -OR- “Even Flow” Every 2 Minutes x 10 Sets: 30 Bodyweight Reps Max Calorie Bike Erg/Echo Bike A Rounds: 30 AbMat Sit-ups B Rounds: 30 Air Squats Mod 1) Same as RX Mod 2) 25 reps BAF) 20 reps Warm Up General Flow 3:00 Easy Bike 0:20 Quad Pulls 0:20 Knuckle Draggers 0:20 Tall Plank 0:20 Spiderman 0:20 Plank Shoulder Taps 0:20 Hollow Hold 0:20 Sit UpsRead more

Bellhouse Crossfit – CrossFit Deadlift (4 Sets [Building In Weight]: 2 Deadlifts at 77-87% Rest 2-3 Minutes Between Sets) Lickety Split (Time) For Time: 1,000/900 Meter Row 20 Power Cleans (185/135) 300 Double Unders * Partition However You’d Like Time Cap: 15 Minutes AGE GROUP 55+ / 13-15 (135/95) Mod 1) 1000/900m row 20 power cleans (155/105) 200 dubs or 300 singles Mod 2) 800/650m row 20 power cleans (125/85) 200 singles BAF) 800/650m row 20 power cleans (95/65) 200 singles Mod 3) (225/155) Warm Up General Flow 2:00 Easy Row 0:20 Knuckle Draggers 0:20 Knee Pulls 0:20 Pogo Hops 0:20 Inchworms 0:20 Scorpions 0:20 Glute Bridges 0:20 Single Unders 0:20 Double Unders Accessory Work Posterior Pump On the Minute x 10: Minute 1: 20 Banded Russian Kettlebell Swings Minute 2: 40 Second Reverse Chinese Plank Posterior Pump On the Minute x 10: Minute 1: 20 Banded Russian Kettlebell Swings...Read more

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