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27
Mar

3.28.20

Bell House Fitness – CrossFit

Metcon (No Measure)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry
STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings (eye level)

15 AbMat Sit-ups

20 Air Squats

Metcon (No Measure)

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run
STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

Record all five times to gauge pacing

If we can’t get outside to run lets do 15 Tuck Jumps, and modify the workout to:

* OT3:00 x 7 Rounds:

15 Pushups

15m Walking Lunge (or 15 Reverse Lunges)

15 Tuck Jumps

Tuck Jumps

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

26
Mar

3.27.20

Bell House Fitness – CrossFit

Metcon (Time)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=qhdHgR3fn2U

WARM-UP

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon (Time)

“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees
WARM-UP

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

25
Mar

2.26.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=PPF61dwupbA

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=PPF61dwupbA

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump laterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

24
Mar

3.25.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=q4vkA0iwLzc

Stimulus

Coupling running with a few of our dumbbell weightlifting movements

We expect this workout to take 15-20 minutes

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Score is total time of completion

Warm-Up

2-3 Sets

15 Knuckle DragsVideo

15 Glute Bridges Video

15 Air Squats

Metcon (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=q4vkA0iwLzc

Stimulus

Coupling running with a few of our dumbbell weightlifting movements

We expect this workout to take 15-20 minutes

On each of the 3 dumbbell movements we’ll alternate hands every 5 reps

Single Arm Hang Dumbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbell on the ground

Score is total time of completion

Warm-Up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

23
Mar

3.24.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=zn9CdkZLIRo

Stimulus

5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Warm-Up

EMOM 12:

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

23
Mar

3.23.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans.
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=OYH1_XHFtQo

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=OYH1_XHFtQo

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

Warm-up

For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Coaches Notes

21
Mar

3.22.2020

Bell House Fitness – CrossFit

Metcon (No Measure)

Tabata:

Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks

*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
GYM VIDEO: https://www.youtube.com/watch?v=wWp4io1jZfA

Stimulus

We’ll work through all 8 tabata rounds of a movement before moving on to the next movements

A tabata is :20 Seconds of work :10 of rest

You’ll spend 4 Minutes at each station

You will have 4 scores for this workout, one for each movement

Total workout time is 16 Minutes

Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

5 Shoulder Taps

30 Second Arch Hold