Bell House Fitness – CrossFit Natasha Romanoff (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHD’s (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHD’s + 6in Riser (Or Stick Sit Ups) 80 Single Unders Liberty 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutes Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Time) 8 Min at RPE3 -Rest 1 Min- 3 Sets 800m at RPE5 1000m at RPE3-4 *No rest between reps & 45 Sec rest between sets. 6x (150m at RPE10, 1 Min at RPE2-3, 30 Sec...Read more

Bell House Fitness – CrossFit Workout Option 1 Natasha Romanoff (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHD’s (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHD’s + 6in Riser (Or Stick Sit Ups) 80 Single Unders Liberty 60 Single Unders 20 Sit Ups 60 Single Unders 20 Alternating V-Ups 60 Single Unders 20 Wall Ball Sit Ups 60 Single Unders Target time: 8-10 minutes Time cap: 14 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Time) 8 Min at RPE3 -Rest 1 Min- 3 Sets 800m at RPE5 1000m at RPE3-4 *No rest between reps & 45 Sec rest between sets. 6x (150m at RPE10,...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Clark Kent (Time) Freedom (RX’d) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 2 Wall Walks Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Independence Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 1 Wall Walk Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Liberty Teams of 2 15 Rounds (each) Partner 1: 3 Zombie Rope Climbs 3 Inch Worms Partner 2: 8/6 Calorie Air...Read more

Bellhouse Crossfit – CrossFit 1.27.24 (Time) 8 Rounds For Time w/Partner: Partner 1: 200m Run Parnter 2: 10DL 185/115 10 Burpee over bar Switch when both completedRead more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Workout Clark Kent (Time) Freedom (RX’d) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 2 Wall Walks Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Independence Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb 1 Wall Walk Partner 2: 10/8 Calorie Air Bike (OR Bike Erg) -Both athletes work at the same time. Switch when both are completed- Liberty Teams of 2 15 Rounds (each) Partner 1: 3 Zombie Rope Climbs 3 Inch Worms Partner 2: 8/6...Read more