Bell House Fitness – CrossFit Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 secondsRead more

Bell House Fitness – CrossFit Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1 6 Min...Read more

Bell House Fitness – CrossFit Saturday Fun Day (AMRAP – Rounds and Reps) AMRAP 20 w/ a Partner Round 1 Partner 1: 20 Box Jumps (20 in) Partner 2: 20 DB Push Press (50/35 lbs) Both Partners: 20 Synchro T2B Round 2 Partner 1: 20 DB Push Press (50/35 lbs) Partner 2: 20 Box Jumps (20 in) Both Partners: 20 Synchro T2B Target Goal: 5+ Rounds Gymnastics: Core Conditioning (Day 2) (Time) Advanced: Accumulate 40 Strict Toes To Bar Every time you break, Perform 5 Up Downs Intermediate: Accumulate 25 Strict Toes To Bar Every time you break, Perform 5 Up Downs Novice: Accumulate 25 Tuck Ups Every time you break, Perform 3 Up Downs Ejercicio Libertad (RX) equipos de 2 60 Press de banca (135/85) (dividido según sea necesario) Carrera de 800 m (juntos) 40 Press de banca (155/95) (dividido según sea necesario) Carrera de 800 m (juntos) 20...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95) 500m Run (together) (KG Conv...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95) 500m Run (together) (KG Conv...Read more