Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Sandbag Carry (each) (or DB Farmer Carry) 4 Synchro Box Step Ups...Read More

Bell House Fitness – CrossFit Metcon (Time) For Time w/Partner: 5 Rounds: Partner 1: 400m run Partner 2: 20 KBS 20 KB Step ups Switch*Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2. Strength Prep Back Squat: – Establish a 4 RM for the day. Then, perform a drop set of...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout pace) 1 Burpee Broad Jump 1 Line Facing Burpee 1 Burpee to 6” Target Workout (3 Rounds...Read More

Bell House Fitness – CrossFit “Michael Myers” (3 Rounds for time) For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 400m run away! (He’s coming to get you) 10 DB deadlifts (50s/35s) (Your car won’t start) 31 sit ups (Get up! Get up! He’s coming) 400m run away!...Read More

Bell House Fitness – CrossFit Warm Up Partner Rowling (AMRAP 6:00) Rig Warm Up Workout Prep 5 DB deadlifts 5 sit ups 1 BMU or BPU 6 alt snatches “Michael Myers” (3 Rounds for time) Freedom For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 500m/400m row away!...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie...Read More