Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in...Read More

Bell House Fitness – CrossFit Log your distance below!! Bellhouse Turkey Run (Distance) Bellhouse Virtual Run Run/walk/or crawl as many miles as possible. This is NOT for time. Lets see how many miles Bellhouse can run. 100 miles, 200 miles, maybe 300 miles total. Make sure you post your miles on Wodify and Take a...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in weight) 10 Double Unders Workout Workout (Time) “I’m gonna take...Read More

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Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (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 + 3x Snatch (PVC or Empty...Read More

Bell House Fitness – CrossFit 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, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here...Read More

Bell House Fitness – CrossFit Warm Up Line drills Knees to chest Walking quad stretch :20 plank hold Knuckle drags Walking figure 4 :20 squat hold Over the fence Toy soldiers :20 dead hang Fast high knees Fast butt kicks 10 knees push ups Side shuffles Side shuffles 10 air squats 100m run Pull Up...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP: :30 Row :30 Jog 5 Heel to Toe Rocks 5 Up-Downs to 6 inch Target 2. Workout Prep 1 set: 2 Burpee to 6in Target 100m Row 100m Run Workout Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX’d) 50...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press...Read More