Bell House Fitness – CrossFit Marathon Row (Time) 42,195m row, teams of 4Read more

Bell House Fitness – CrossFit Marathon Row (Time) 42,195m row, teams of 4Read more

Bell House Fitness – CrossFit Workout Option 1 Cotton-headed ninny muggins (Time) Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)* (KG Conv 24/16) *This is a repeat from January 15th, 2023 Independence For Time: 150 Kettlebell Swings (35/25) Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in) (KG Conv 16/12) Liberty For Time: 100 Russian Kettlebell Swings (light) Every time you stop, break, put the kettlebell down, perform 6 Up Downs Target: 6-8 minutes Cap: 15 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: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1 2 Sets 4 Min at RPE5 2 Min at RPE3 4 Min at RPE4 *Rest 2...Read more

Bell House Fitness – CrossFit “Tied Together” (Time) Freedom 3 rounds with a partner: 800m Buddy Run 4 Rope Climbs OR 16 Commando Pull Ups (split however) Independence 3 rounds with a partner: 600m Buddy Run 3 Rope Climbs OR 12 Commando Pull Ups (split however) Liberty 3 rounds with a partner: 400m Buddy Run 30 Ring Rows (split however) Optional: Mayhem Mini-Pump – Arms/Core (No Measure) 3 Rounds 10 Banded Pushups 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 100ft KB Overhead Walk (50L/50R)Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1 set: 2:00 Ski or Row 2:00 Bike (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski or Row 5/4 Calorie Bike (at workout pace) Workout 2023 into 2024! (Time) Freedom (RX’d) Teams of 2 20 sets (10 each/1:1) 24/19 Calorie Ski (OR Row) 24/19 Calorie Bike (Air Bike or Bike Erg) **REPEAT from December 31, 2022 BUT we added 1 calorie for each movement each round. Independence Teams of 2 10 sets (each/1:1) 20/16 Calorie Ski (OR Row) 20/16 Calorie Bike Liberty Teams of 2 10 sets (each/1:1) 15/12 Calorie Ski (OR Row) 15/12 Calorie Bike Target time: 48-54 minutes Time cap: 60 minutes Time cap each round: 3 minutes Optional Accessory Optional: Mayhem Mini-Pump – Arms/Core (No Measure) 3 Rounds 10 Banded Pushups 10 Single Arm KB Situps (Left) 10 Single Arm KB...Read more