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19
Mar

3.20.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for reps)

“Garage Fight”

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest
GYM VIDEO: https://www.youtube.com/watch?v=6e5M6rXy1MU

Stimulus

In today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the leaderboard

Movement Videos

DB Goblet ThrustersVideo https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

Metcon (3 Rounds for reps)

“Garage Fight” (No Equipment Version)

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest
GYM VIDEO: https://www.youtube.com/watch?v=6e5M6rXy1MU

Stimulus

In today’s 17 minute workout we’ll work through 5 different movements and a resting station

The goal is to keep consistent rep counts throughout the duration of the workout

We have a couple of options when it comes to pacing this workout

* Choose a pace that will allow good movement quality for each 1 Minute station

-OR-

* Choose a rep count that you can sustain through this 17 minute workout

Let’s try to move through the entire minute at each station

We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the leaderboard

Movement Videos

Odd-Object ThurstersVideo https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

Odd-Object Cleans

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

18
Mar

3.19.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Equipment WOD:

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings
CHECK OUT VIDEO: https://www.youtube.com/watch?v=ogS53hZGDlE

Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes

Example Pull-Up rep schemes

* 5-4 *

* 4-3-2 *

* 3- 3-3 *

* 3-2-2-2 *

* Singles *

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD:

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges
Check out Video: https://www.youtube.com/watch?v=ogS53hZGDlE

Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)

17
Mar

3.18.20

Bell House Fitness – CrossFit

Metcon (2 Rounds for reps)

WITH EQUIPMENT WORKOUT

AMRAP 6:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

(SCORE IS TOTAL AMOUNT OF REPS OF DB MOVEMENT FOR EACH ROUND)
Stimulus

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM

5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

*Use broomstick, towel, or band

Metcon (2 Rounds for reps)

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

Continue to add (2) power snatches per round
Movement Videos

Odd-Object Reverse LungesVideo https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

Odd-Object Ground to OverheadVideo https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Stimulus

Looking to see how far we can get in each of these 6 Minute AMRAPS

Let’s choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

A goal here is to be able to keep moving through the entire 6 minutes, with that in mind find a steady pace from the beginning

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be

10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM

5 Inchworm to Push-ups Video https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

*Use broomstick, towel, or band

16
Mar

3.17.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

Metcon (3 Rounds for time)

HOME GYM WOD

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run
Stimulus

Opportunity to practice pacing larger intervals

Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

Your score will be 3 separate completion times (system will add together sum total)

If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

8:00 Time Cap on Part #2 (burpees)

WARM-UP:

3 Rounds:

30 Seconds Samson Stretch Video https://www.youtube.com/watch?v=V3-tEdWuTbc&feature=youtu.be

10 Glute Bridges

30 Seconds Cossack Squats Video https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

Metcon (AMRAP – Rounds and Reps)

HOME GYM NO RUNNING WOD

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.
STIMULUS

Each round starts at the top of the minute

The very first round will start with 5 burpees

Add 1 rep for each minute after that for as long as you can

Your score is “round + reps”, which is your last completed round + partial

** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

WARMP-UP

3 Rounds:

30 Seconds Samson Stretch Video https://www.youtube.com/watch?v=V3-tEdWuTbc&feature=youtu.be

15 Glute Bridges

30 Seconds Cossack Squats Video https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

5 Push-ups

15
Mar

3.16.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

Metcon (Time)

Home Gym

3 Rounds For Time:

800m Run

30 Dumbbell Power Snatches 50/35

30 Goblet Squats

Equipment Free

3 Rounds For Time:

800m Run

50 Sit-ups

50 Air Squats

SUBS

Run

100 toe taps to begin and finish each round

Video:

https://www.youtube.com/watch?v=TLdzkrsGl6I&feature=youtu.be

MOVEMENT PREP

WARMUP SET

100 Meter jog

6 AB-Mat Sit-ups

6 Air Squats

13
Mar

3.14.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (135/95)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95)

100/70 Calorie Assault Bike

5 Rounds of “DT”(135/95)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

12
Mar

3.13.20

Bell House Fitness – CrossFit

Metcon (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

11
Mar

3.12.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (53/35)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (53/35)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time