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30
Sep

CrossFit – Sat, Oct 1

Bell House Fitness – CrossFit

10.01.22 (Time)

RX

2 rounds for time:

With a partner:

50 KB swings (53/70 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

INTERMEDIATE

2 rounds for time:

With a partner:

50 KB swings (35/53 lb)

60 box jump overs (20/24 in)

70 synchronized walking lunge steps

BEGINNER

2 rounds for time:

With a partner:

50 KB swings (26/35 lb)

60 box jump overs (12/16 in)

70 synchronized walking lunge steps

SKILL WORK

Post-workout:

4 sets:

10 KB side bends/side

1:00 double KB front-rack hold

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 did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc).

*Pull ups must be double overhand grip

If you have 0-4 strict pull ups If you have 5 or more strict pull ups

Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull ups

29
Sep

CrossFit – Fri, Sep 30

Bell House Fitness – CrossFit

09.30.22 (AMRAP – Rounds and Reps)

RX

AMRAP 25:

20 handstand push-ups

800-m run

MOD 1

AMRAP 25:

12 handstand push-ups

800-m run

MOD 2

AMRAP 25:

15 piked push-ups

600-m run

– Rest 1:00 between rounds.

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 did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc).

*Pull ups must be double overhand grip

If you have 0-4 strict pull ups If you have 5 or more strict pull ups

Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull ups

29
Sep

Home Gym – Fri, Sep 30

Bell House Fitness – Home Gym

09.30.22 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 25:

20 handstand push-ups

800-m run

BODYWEIGHT

Same as equipment option.

WORKOUT NOTES

4-6 rounds.

Higher skill bodyweight workout.

Reduce the run volume to 600-m. Reduce HSPU volume to 10-15 reps to complete in 3-4 sets. Scale to piked push-ups as needed.

WARM-UP

1 set:

200-m run

10 push-ups

10 hip taps

1 wall walk

1 set:

200-m run

10 piked push-ups

10 piked hip taps

3 handstand push-up negatives

1 set:

200-m run

10 handstand shoulder taps

3 handstand push-ups

– Rest :20-:30

3-5 handstand push-ups

– Rest :20-:30

3-7 handstand push-ups

ACCESSORY

Rest, stretch, and recover

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

26
Sep

CrossFit – Tue, Sep 27

Bell House Fitness – CrossFit

09.27.22 (AMRAP – Reps)

RX

AMRAP 30:

With a partner:

Max distance row

– One partner works at a time switching as needed.

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 20:

With a partner:

Max distance row

– One partner works at a time switching as needed.

16
Sep

Lifting – Sat, Sep 17

Bell House Fitness – Lifting

09.17.22

MAIN LIFT

Every 1:30 x 8 sets:

3 box squats (80%)

– Target just above parallel.

  NOTES

This is the third week of our final four-week mini-cycle. Focus on speed and stamina with each box squat. If the weight is too heavy to move quickly for all three reps, reduce it.

Rest with your remaining time in the minute.

The target should be placed just above parallel. Use a solid box or a bench.

Base the percentage off of your 1-rep max.

In Accessory – I, the suggested weight is added to the sled. In order to pull the sled, add a rope to it. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

Move as fast as possible on the sled push and pull.

Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

WARM-UP

3 sets:

1:00 bike, row, skierg, or run

10 alternating spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 box squats (empty barbell or training bar)

5 box squats (add 10-45 lb to each side)

5 box squats (add 10-45 lb to each side)

3 box squats (add 10-45 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.

ACCESSORY

5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at chest (100/150 lb)

– Rest 2:00 between sets.

16
Sep

Home Gym – Sat, Sep 17

Bell House Fitness – Home Gym

09.17.22 (Time)

EQUIPMENT

10 rounds for time:

12 object jump overs

12 hand-release push-ups

BODYWEIGHT

Same as equipment option:

WORKOUT NOTES

Les than 1:30/round. Less than 15:00 total.

Bodyweight workout.

Reduce reps to 8-10 each movement. Scale push-ups to the knees. Reduce the height of the jump over as needed.

WARM-UP

1 set:

3:00 jog

100-ft bunny hop

100-ft skipping high knees

100-ft lateral shuffle/direction

100-ft bear crawl

1:00 hard run

– Rest as needed between movements.

2 sets:

6 object jump overs

6 hand-release push-ups

– Rest 1:00 between sets.

ACCESSORY

3 sets:

1:00 sprint for distance

– Rest 1:00 between sets.

STRETCHING

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg

16
Sep

CrossFit – Sat, Sep 17

Bell House Fitness – CrossFit

09.17.22 (Time)

RX

10 rounds for time:

12 box jump overs (20/24 in)

12 hand-release push-ups

MOD 1

10 rounds for time:

9 box jump overs (20/24 in)

9 hand-release push-ups

MOD 2

10 rounds for time:

9 box step overs (16/20 in)

9 hand-release knee push-ups

SKILL WORK

Post-workout:

3 sets:

1:00 max calorie bike

– Rest 1:00 between sets.

Strict Pulling Program

0-4 Pull Ups:

3×10 on each arm – bicep curls

5 or More Pull Ups:

3×10 – chin ups (body weight or banded)

15
Sep

Home Gym – Fri, Sep 16

Bell House Fitness – Home Gym

09.16.22 (Time)

EQUIPMENT

For time:

50 v-ups

400-m run

30 DB deadlifts

20 DB hang power cleans

10 DB push presses

BODYWEIGHT

For time:

50 v-ups

400-m run

30 weighted deadlifts

20 weighted power cleans

10 weighted shoulder-to-overhead reps

WORKOUT NOTES

12:00 or less.

Light-to-moderate DB loading (35/50 lbs).

Reduce reps to 40 v-ups, 24 deadlifts, 16 hang power cleans, and 8n push presses.

ACCESSORY

Accumulate:

20 DB Turkish get-ups

STRETCHING

3 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg

:30 sit and reach (straddle)

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