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 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 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
Bell House Fitness – CrossFit Front Squat (7 sets for load: 1 front squat + 3 back squats) Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you...Read More
Bell House Fitness – CrossFit 04.01.23 BRING A FRIEND DAY (Time) RX For time with a partner: 40 alt DB snatches (35/50) 20 synchronized burpees 200m run with partner 30 alt DB snatches 15 synchronized burpees 200m run with partner 20 alt DB snatches 10 synchronized burpees 200m run with partner 10alt DB snatches (35/50)...Read More
Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 wall walks 800/1,000-m row 10 wall walks MOD 1 For time: 5 wall walks 800/1,000-m row 5 wall walks MOD 2 For time: 10 inch worms + push-up 400/500-m row 10 inch worms + push-up SKILL WORK Post-workout: 4 sets: :20 seated leg raises...Read More
