Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 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 +...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-sec ski (easy) 20-sec ski (mod) 10-sec ski (hard) 10 Heel Toe Rocks 4 Updowns to Seal Pose + Box Jump (focus on transitions over the box) 5 Iron Cross on Floor (each...Read More

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

Bell House Fitness – CrossFit Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30...Read More

Bell House Fitness – CrossFit 04.08.23 (Time) For time: 5-10-15-20-25-30: Clean and jerks (65/95 lb) Burpees MOD 1 For time: 5-10-15-20-25-30: Clean and jerks (55/75 lb) Burpees MOD 2 For time: 5-10-15-20-25: Clean and jerks (empty barbell) Burpees SKILL WORK Pre-workout: EMOM 6: 3 push jerks Strict Pulling Program 3×10 on each side – DB...Read More

Bell House Fitness – CrossFit Good Friday Hero WOD (AMRAP – Rounds and Reps) RX AMRAP 20 2 Rope Climbs 4 DB Strict Press (25/35) 10 Alt Pistols *Wear a weighted vest for a scaled up version Mod AMRAP 20 10 strict banded pull ups or 10 ring rows 10 DB strict press (15/25) 10...Read More

Bell House Fitness – CrossFit Deadlift (RX 6 x 2:00 min rounds: 5 deadlifts (heavy) Max muscle-ups in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps)) 04.06.23 (AMRAP – Reps) RX 6 x 2:00 min rounds: 5 deadlifts (heavy) Max muscle-ups in the remaining time – Rest...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 400/500 m row 15 pull-ups 10 overhead squats (75/115 lb) MOD 1 AMRAP 12: 400/500 m row 10 pull-ups 10 overhead squats (55/75 lb) MOD 2 AMRAP 12: 300/400 m row 15 jumping pull-ups 10 overhead squats (35/55 lb) Power Snatch...Read More

Bell House Fitness – CrossFit 04.04.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 50 double-unders 1 devils press (35/50 lb) 2 devils presses 3 devils presses 2 devils presses 1 devils presses – Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B...Read More