Bell House Fitness – CrossFit Workout Option 1 Workout 1 (16 Rounds for time) Baby Ruth Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 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 Erg Interval 10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM)...Read more

Bell House Fitness – CrossFit Workout (Time) THE BEAST For Time w/ Partner 4 rounds: (ea) 10/7 Cal Bike 10 Wall Balls (20/14) 400m Run (Together) 4 Rounds: (ea) 12/9 Cal Row 12 DB Bench Press (50s/35s)Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 30 sec Row (easy pace) 5 Alternating V-ups (each side) 5 Sumo Deadlifts (empty bar) 5 High Elbows (High Hang) (empty bar) 5 Sumo Deadlift High Pulls (empty bar) 2. Workout Prep 3 sets 2 Sumo Deadlift High Pull (work up in weight) 2 Box Jump Overs (build-in height) Workout (Time) Benny and The Beast Freedom (RX’d) 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) (KG conv: 43/29) Independence 18-15-12-9-6-3 Sumo deadlift high pulls (75/55) Box Jump Overs (20/16) (KG conv: 34/25) Liberty 18-15-12-9-6-3 Kettlebell Sumo deadlift high pulls (light) Box Step ups (24/20) Target time: 10-12 minutes Time cap: 15 minutes Double DB Bench Press 1 and ½ Reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. Focus:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Strength Prep We will be building to a 3RM Strict Press 3. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Shoulder Press 3RM Shoulder Press * rest as needed between lifts * Workout (Time) Yeah-Yeah Freedom (RX’d) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders (KG conv: 43/29) Independence 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders (KG conv: 34/25) Liberty 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Mobility (No Measure) 1 min forward fold (wide legs) 1 min seal pose...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 1:00 Assault Bike (increase speed) 10 Alternating V-Ups 3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats 2. Workout Prep 3 sets: 5/4 Calorie Assault Bike (at workout pace) 4 GHD’s 2 Back Squats (build-in weight)* *Practice transitioning from the ground to the back rack position. Workout (7 Rounds for time) You’re Killing me, Smalls Freedom (RX’d) Every 3:00 (7 sets) 12/10 Calorie Assault Bike (Echo 10/8) 12 GHD’s Or V-Ups 9 Back Squats (155/105) (KG conv: 70/48) Independence Every 3:00 (7 sets) 10/8 Calorie Assault Bike (Echo 9/7) 10 GHD’s + 6in Riser Or V-Ups 9 Back Squats (135/95) (KG conv: 61/43) Liberty Every 3:00 (7 sets) 8/7 Calorie Assault Bike (Echo 7/6) 12 Sit Ups 9 Dumbbell Front Squats (light) Target time each set: 1:30-1:45 Time cap each...Read more