Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar – build across) 2. Workout Prep 3 sets: 2 Clean and...Read More

Bell House Fitness – CrossFit Workout 1 (Time) This Land is Your Land Freedom (RX’d) 500/400m Row 30 GHD’s (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHD’s (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHD’s (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 500/400m Row...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Jump Rope -into- 3 sets: 10 PVC Pass Throughs 10 Ring Rows 5 Inch Worms 6 Alternating Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 2 sets: 100m Run (together) 4 Pull Ups (each) 2 Devils Press (each- build in weight)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) 2. Strength Overview We will be working back and forth between Deadlifts and Strict Handstand Push-ups 3. Workout Prep 3 sets:...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Overview We will be working back and forth between Bench Press and Box Jumps. 3....Read More

Bell House Fitness – CrossFit Warm Up 1. Movement Prep/Activation Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 sets: 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Box Step Ups 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: 5 Wall...Read More

Bell House Fitness – CrossFit Warm Up 200m jog 3 Sets 10 alt spidermen lungers/alt lunges/box step ups 5 inchworm with push up/10 HRPU knees/10 HRPUs :30 squat hold/10 air squats/10 goblet squats 10 scap pull ups/10 knees raises/10 t2b Practice Round 100m jog with partner 4 T2B each 4 box jumps each 4 synchro...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar) 2. Strength Overview We will be working back and forth between Tempo Front Squats...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv: 15s/10s) Liberty 12:00...Read More

Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! With a Partner 60 KB Deadlifts 1,200 m Run 80 Wall Balls 2,400 m Bike (Partners can split up work however they would like to) Time Cap: 22 minutesRead More