Bell House Fitness – CrossFit O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90Read more

Bell House Fitness – CrossFit Workout Option 1 O’ Holy Night (5 Rounds for reps) Freedom (RX’d) 5 sets 1:00 Max Burpees (or Sand Ball Slams (50/30)) 1:00 Max Double Unders 1:00 Max Stick Sit Ups 1:00 Rest (KG conv 25/15) Independence 5 sets 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00 Rest (KG conv 15/10) Liberty 5 sets 1:00 Max Wall Ball Slams (20/14) 1:00 Max Single Unders 1:00 Max crunches 1:00 Rest (KG conv 9/6) Target number of Reps each set: 140+ Minimum number of reps before scaling: 90 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 at RPE4, 1 Min Rest 4 Min at RPE5, 1 Min Rest 2 Min...Read more

Bell House Fitness – CrossFit 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Deadlift @ 75% 2 Push ups 3 0s High Plank 4 DB lunges 5 DB Squats 6 DB Snatches 7 Burpees 8 Box Jump Overs 9 Toes to Bar 10 Pull ups 11 0m DB Carry 12 Cal BikeRead more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side) 2. Workout Prep This workout will take a while to review and set up. Warm up with each movement as you prepare. Workout “12 Days of Christmas” (Time) Freedom (RX’d) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Get Over (48”/40”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) (KG Conv 70/48) Option 1 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans (75/55...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5 Dumbbell Bench Press 5 Dumbbell Deadlifts *Build-in weight “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist (Or Regular Russian Twist) 30 yd...Read more