Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Workout (10 Rounds for time) Big Bird Freedom/Independence 10x100m Sprint (Or 8x25ft Shuttle Run) -Every 3:00- Liberty 10x50m Sprint (Or 4x25ft Shuttle...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2. Strength Prep Build to a heavy single Front Squat and find a max strict...Read More

Bell House Fitness – CrossFit Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute...Read More

Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! Waiver for your friend! 20min AMRAP Partner 800m run 40 Deadlifts 225/155 40 Pull ups *Work can be broken up however you want. Independence 800m run 40 Deadlifts 185/115 20 pull ups Liberty 400m run 40 Deadlifts 135/95 40 ring rows/ jumping pull upsRead More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) 2. Workout Prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Workout (Time) Sacrifice Freedom (RX’d) Teams of...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run 2. Workout Prep 1 set: 5 Dumbbell Push Press 5 Kettlebell Swings 2x25ft Shuttle Run (workout speed) Workout (AMRAP...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup Burgener Warm Up 2. Workout Prep 3 sets: 2 Back Rack Step Back Lunges (build-in weight) 3 Toes to Bar Workout (Time) Courage Freedom (RX’d) For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar (KG conv: 43/29) Independence...Read More

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