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4
Apr

4.05.20

Bell House Fitness – CrossFit

Metcon (No Measure)

1. Overhead Stretch on a Wall : 2 Minute Hold https://www.youtube.com/watch?v=r5EAYPqCd_E&feature=youtu.be

2. Shoulder to Floor: 1 Minute Each Side https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Puppy Pose: 2 Minute Hold https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

4. Spiderman Hold: 3 Minutes Each Side https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be

5. Happy Baby: 2 Minute Hold https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be

6. Pike Stretch: 2-3 Minute Hold https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

7. Ankle Stretch: 1-2 Minutes Each Side https://www.youtube.com/watch?v=WQ-VJN7ctjo

8. Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be

3
Apr

4.04.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep

*Overhead Squats Change Arms as Athlete Chooses
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout

Single Arm Dumbbell Overhead Squats can be a very limited movement for many

Two different dumbbells may be used to tackle both movements with intended stimulus

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the snatches and overhead squats

A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round

Your score is total time of completion

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

Metcon (Time)

5 Rounds For Time:

400 Meter Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats
STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the ground to overhead and the squats

A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round

Your score is total time of completion

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings (chest high)

3
Apr

4.03.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=xc-tQ3vkU4s

STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

WARM-UP

3 Sets

1 Minute Bike

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Metcon (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*OTM – 5 Burpees over “Odd-Object”
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=xc-tQ3vkU4s

STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder

* See Movement Video*

Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top

Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object

Continue to move through the two movements until you’ve completed 100 ground to shoulder

Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder

Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

WARM-UP

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)

10 Lateral Jumps over Odd-Object

10 Odd-Object Ground to Shoulder

10 Odd-Object Press

5 Push-ups

1
Apr

4.02.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Movement Subs for DU are :60 DU practice of 90 singles

WARM-UP

Warmup Set 1

20 Double Unders

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 plate hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE

STIMULUS

Using an Odd Object in this longer AMRAP workout

For plate hops choose something that is about 1-2 inches tall.

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

WARM-UP

Warmup Set 1

20 Plate Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Plate Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

31
Mar

4.01.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

25-20-15-10-5: Strict Pull-ups
BELLHOUSE VIDEO: https://youtu.be/T2BhDVguDLc

STIMULUS

Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

For example

You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

WARM-UP

2 Rounds For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs * Video

5 Inchworm to Push-ups Video

*Use broomstick, or towel/band

Metcon (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

50-40-30-20-10: “Odd-Object” Rows
BELLHOUSE VIDEO: https://youtu.be/T2BhDVguDLc

STIMULUS

Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

For example

You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Set up your add-object weight that would allow for 10+ unbroken reps

Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts

WARM-UP

2 Rounds For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs * Video

5 Inchworm to Push-ups Video

*Use broomstick, or towel/band

30
Mar

3.31.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=sE4VDFXhjHU

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell

Choose a weight that will allow for thrusters to be completed in 1-2 sets

WARM-UP

For Quality 2 rounds

100m Jog

6 Inchworms

6 DB Strict Press

6 Broad Jumps

Metcon (Time)

5 Rounds For Time:

400m Run

30 “Odd-Object” Thrusters

30 Lateral Hops over “Odd-Object”
Bellhouse Video : https://www.youtube.com/watch?v=sE4VDFXhjHU

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters

Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets

For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

WARM-UP

For Quality 2 Rounds

100m Run

6 Inchworms

6 Push-ups

6 Broad Jumps

30
Mar

3.30.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double Unders

20 Burpees

40 Double Unders
STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

WARM-UP

2 Rounds

30 single unders

1:00 Active Spidermans

15 Air Squats

10 DB strict press

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”
STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to find a rhythym on the lateral hops and complete the lateral hops unbroken

WARM-UP

2 Rounds

30 single unders

1:00 Active Spidermans

15 Air Squats

10 DB strict press

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