Bell House Fitness – CrossFit “Chad” Chad was first published on December 15, 2018 and it was done by the director of the Games back then, Dave Castro . On his Instagram account he explained: “A few weeks ago we lost an American hero. A friend of mine with whom I worked when I was in the navy. At his funeral, his wife told me that Chad used to make 100 step ups for time loaded with a 20kg backpack and using a 50 cm box as training for the ascent to the Mount Aconcagua in Argentina. This mountain is considered the highest in South America. Tonight I did this training with James Jobert, Adrian Bozman and Jimi Letchford. We did it in celebration of his life and in honor of his memory. If you’re thinking about doing something this weekend, I encourage you to keep Chad in mind to...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout (Time) Hanson Freedom (RX’d) 4 Rounds 400m Run 40 Air Squats Independence 4 Rounds 400m Run 30 Air Squats Liberty 4 Rounds 300m Run 20 Air Squats Target time: 13-15 minutes Time cap: 18 minutes Ring Muscle Up Practice! (Checkmark) Ring Muscle Up Practice! Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions. Set up: Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width. Use a false grip from the start and through the transition. Ideally, feet are placed directly underneath the rings while getting in the “Ugly position” and shooting the knees through with the hips and chest parallel to the...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups 2. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Hang Power Cleans (work up in weight) Workout (2 Rounds for time) New Kids on the Block Freedom (RX’d) 21-15-9* Calorie Air Bike Hang Power Cleans (115/80) -Rest 1:1- 21-15-9* Calorie Air Bike 15-12-9 Hang Power Cleans (155/105) *Women’s Calories: 16-12-8 (KG conv: 52/36 HPC1, 70/48 HPC2) Independence 18-13-8 Calorie Assault Bike Hang Power (95/65) Rest 1:1 18-13-8 Calorie Assault Bike 15-12-9 Hang Power Cleans (135/95) (Womens Calories: 14-10-6) (KG conv: HPC1 43/29, HPC2 61/43) Liberty 15-10-5 Calorie Bike Erg Dumbbell Hang Power Cleans (light) Rest 1:1 15-10-5 Calorie Bike Erg 12-9-6 Dumbbell Hang Power Cleans (moderate) Target time each set: 4:30-5:30...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each side) 4 box get overs (practice transition) 2. Workout Prep 2 sets 5/4 Calorie Row (Workout Pace) 2 Burpee Box Get Overs (progress up in height each set) Workout (5 Rounds for time) Boyz II Men Freedom (RX’d) Every 6:00 ( 5 sets) 15/12 Calorie Row 8 Burpee Box Get Over (30/24) 12/10 Calorie Row 8 Burpee Box Get Over (30/24) 9/7 Calorie Row Independence Every 6:00 ( 5 sets) 12/10 Calorie Row 6 Burpee Box Get Over (30/24) 10/8 Calorie Row 6 Burpee Box Get Over (30/24) 8/6 Calorie Row Liberty Every 6:00 ( 5 sets) 10/8 Calorie Row 6 Burpee Box Step Up & Overs (24/20)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 5 Knees to Elbows 2. Workout Prep 2 sets 10 Double Under 5 Overhead Squats (add weight each set) 3 Toes to Bar Workout (Time) Backstreet Boys Freedom (RX’d) 2 Rounds 100 Double Unders 25 Overhead Squats (95/65) 100 Double Unders 25 Toes to Bar (KG conv: 43/29) Independence 2 Rounds 75 Double Unders 25 Overhead Squats (75/55) 75 Double Unders 15 Toes to Bar (KG conv: 34/25) Liberty 2 Rounds 50 Single Unders 25 Wall Ball Front Squats (light) 50 Single Unders 25 Abmat Sit Ups Target time: 12-14 minutes Time cap: 16 minutes Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds...Read more