Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target Round: 6 Wall Walks Minimum Round before scaling: Round of 16 Box Jumps 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 (2 Rounds for distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 6 Min at RPE4, 90 Sec Rest 4 Min at RPE5, 60 Sec Rest 2 Min at RPE6, 30 Sec Rest 2 Sets 90 Sec at RPE7 -Rest 45 Sec- 75 Sec at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended)...Read more

Bell House Fitness – CrossFit Metcon (Time) For Time w/Partner: 5 Rounds: Partner 1: 400m run Partner 2: 20 KBS 20 KB Step ups Switch*Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Sandbag Carry (each) (or DB Farmer Carry) 4 Synchro Box Step Ups 5/4 Calorie Row 2 Sandbag Bear Hug Step Back Lunges (each) (or DB Front Rack Step Back Lunges) Workout Workout (AMRAP – Rounds and Reps) “It’s just a bunch of hocus pocus” Freedom (RX’d) (Dec 10 2022) Teams of 2 AMRAP 30 Minutes 300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s) 50/40 Calorie Row 300’ Synchro Lunge Walk (KG conv: 45/32.5 SB, 30/22.5 DBs) Independence Teams of 2 AMRAP 30 Minutes 300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s) 40/32 Calorie Row 300’ Synchro Lunge Walk (KG conv: 32.5/22.5 SB, 22.5/15 DBs) Liberty...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 2 Box Jumps 2 Strict Handstand Push Ups 4 Air Squats Shoulder Press Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM. Workout (2 Rounds for reps) “I ain’t afraid of no ghost” Freedom (RX’d) 2 Sets In a 5:00 window 10x50ft Shuttle Run AMRAP in the time remaining of 5 Box Jumps (30/24) 5 Strict Handstand Push Ups 15 Air Squats...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2. Strength Prep Back Squat: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM. 3. Workout Prep 2 sets: 3 Deadlifts (build in weight) 3 Pull Ups 5/4 Calorie Air Bike (build in pace) Back Squat Back Squat 1×4 – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM. Workout (AMRAP – Rounds and Reps) “There’s only 365 days left until next Halloween” Freedom (RX’d) 3-person team 16:00 AMRAP Partner 1: 10 Deadlifts (185/125) Partner 2: 10 Pull-ups Partner 3: 10-12-14-16-18-20…...Read more