Bell House Fitness – CrossFit Workout Option 1 Workout (Distance) “I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked” Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. **Scored by total calories Independence No Change to Workout Liberty No Change to Workout Target Calories every 20-seconds: 8+ Calories Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Main Workout: 5 Min at RPE6, 90 Sec Rest 15 Sec at RPE8, 1 Min at RPE2 30 Sec at RPE8, 1 Min at RPE2 4 Min at RPE6, 90 Sec Rest 45 Sec at RPE8, 1 Min at RPE2 60 Sec at RPE8, 1 Min at RPE2 3 Min at RPE6, 90 Sec Rest 75 Sec...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in weight) Workout (4 Rounds for time) “They’ve ruined Cranberry Day.” Freedom (RX’d) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 1:1 between sets- (KG conv: 15/10 DBs) Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 1:1 between sets- Target time each set: 4-6 minutes Time cap each set: 8 minutes...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in weight) Workout Workout (4 Rounds for time) “They’ve ruined Cranberry Day.” Freedom (RX’d) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 1:1 between sets- (KG conv: 15/10 DBs) Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 1:1 between sets- Target time each set: 4-6 minutes Time cap each set:...Read more

Bell House Fitness – CrossFit Log your distance below!! Bellhouse Turkey Run (Distance) Bellhouse Virtual Run Run/walk/or crawl as many miles as possible. This is NOT for time. Lets see how many miles Bellhouse can run. 100 miles, 200 miles, maybe 300 miles total. Make sure you post your miles on Wodify and Take a Video or picture during or after your run. Be sure to tag us on your social media. Lets inspire our community to get out there and get some exercise after our Thanksgiving feasts!Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in weight) 10 Double Unders Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX’d) 10 Thrusters (135/95) 100 Double Unders 8 Thrusters (135/95) 80 Double Unders 6 Thrusters (135/95) 60 Double Unders 4 Thrusters (135/95) 40 Double Unders 2 Thrusters (135/95) 20 Double Unders (KG conv: 61/43) Independence 10 Thrusters (115/80) 75 Double Unders 8 Thrusters (115/80) 60 Double Unders 6 Thrusters (115/80) 45 Double Unders 4 Thrusters (115/80) 30 Double Unders 2 Thrusters (115/80) 15 Double Unders (KG conv: 52/36) Liberty 10 Dumbbell Thrusters (light) 100 Single Unders 8 Dumbbell Thrusters 80 Single Unders 6 Dumbbell Thrusters 60 Single Unders...Read more