Bell House Fitness – CrossFit Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee Raises Target Time Each set: 30-40 seconds Time Cap Each Set: 45 seconds 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 Lactate Threshold 5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM) 2 Sets 3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM) *No Rest between...Read more

Bell House Fitness – CrossFit Alzheimer’s Walk – NO IN PERSON CLASSRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 3 sets: 30-second Single Unders 10 Box Step Ups 10 Alternating V-Ups 2. Strength Turkey Get Up Carries 3. Workout Prep 2 sets: 10 Double Unders (each/same time) 5 GHD’s (each) (or stick sit-ups) 4 Dumbbell Box Step Ups (each/ build in weight) Turkish Get Up Carries 3 Rounds Turkish getup (stand up portion only) left arm 100 ft overhead carry left Turkish getup (down to ground portion) *repeat on right side Workout (5 Rounds for time) Regina George and Gretchen Weiners Freedom (RX’d) Teams of 2 Every 5:00 (5 sets) 75 Double Unders (Each/ same time) Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20) Partner 2: 15 GHD Sit Ups (or stick sit-ups) *Both working at the same time and switch when station is completed* (KG conv: 22.5/15 DBs) Independence Teams of 2 Every...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Run 1:00 Jump Rope -into- 8:00 AMRAP 1x50ft Shuttle Run 5 Overhead Squats 5 Power Snatches 3 Squat Snatches (building in weight) 2. Workout Prep 3 sets: 50m Run 2 Squat Snatch (build in weight) Workout (2 Rounds for time) “That’s why her hair is so big. It’s full of secrets.” Freedom (RX’d) For Time: 200m Run 10 Squat Snatch (95/65) 300m Run 6 Squat Snatch (135/95) 400m Run 2 Squat Snatch (155/105) -Rest 3:00- 2 Squat Snatch (155/105) 400m Run 6 Squat Snatch (135/95) 300m Run 10 Squat Snatch (95/65) 200m Run (KG conv: weight A 43/29, weight B 61/43, weight C 70/48) Independence For Time: 200m Run 10 Squat Snatch (75/55) 300m Run 6 Squat Snatch (115/80) 400m Run 2 Squat Snatch (135/95) -Rest 3:00- 2 Squat Snatch (135/95) 400m Run 6 Squat Snatch...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP :30 sec Row 5 Knees to Elbows :10 Handstand Hold 4 Box Step Ups (each side) 2 Zombie Climbs 2. Workout Prep 2 sets: 3 Toes to Bar 3 Burpee to Bar 3 Strict Handstand Push Ups 3 Box Jumps (build in height) 1 Rope Climb (halfway) Workout (Time) “On Wednesdays, we wear pink” Freedom (RX’d) 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence 50 Knees to Elbows 40 Burpee to Bar (6” reach) 30 Handstand Push Ups 20 Box Jumps (24/20) 8 Rope Climbs (Or 24 Strict Pull Ups) Liberty 50 Hanging Knee Raises 40 Up Downs 30 Dumbbell Push Press (light) 20 Box Step Ups (24/20) 10 Zombie Rope...Read more