Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Set up equipment and perform 5/4 calories on each at workout pace. Workout (AMRAP – Reps) Grit Freedom/Independence: 15:00 AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike (calories)...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Checkmark) Molokai Freedom (RX’d) Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) (KG conv: 22.5/15) Independence Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s) Odd: 10 Single Arm...Read More

Bell House Fitness – CrossFit Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29,...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength Build to a heavy single...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 3 sets: 10 Overhead Walking Lunges + Pass Through (PVC Pipe) 10 Dynamic Squat Stretches -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength Build to a heavy single Snatch Balance 3....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 * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy Squat Clean 3. Workout Prep 3 sets: 2 Clean and Jerks (build in weight) 1 Rope Climb (halfway)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy snatch single 3. Workout Prep 1 set: 5/4 Calorie Row 3 Burpees 5/4 Calorie Row 2 Burpee...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each...Read More