WOD

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 40-second Row 20-second Single Unders 5 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 Scap Pull Ups 5 Pike Push Ups 2. Workout Prep 1 set 10 Single Unders 2 Strict Pull Ups -rest 30-seconds- 5/4 Calorie Row (workout pace) 2 Strict Handstand Push Ups Workout (2 Rounds for reps) Blackout Freedom (RX’d) 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Strict Pull Ups -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Strict Handstand Push-Ups Scoring help: Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80 Independence 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Pull...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Workout Prep 3 sets: 2 Burpee Over Bar 2 Squat Cleans (build in weight) 2 Box Jump Overs Workout (8 Rounds for time) Ironhide Freedom (RX’d) Every 3:00 (8 sets) 10 Burpee Over Bar 4 Squat Cleans (185/125) 10 Box Jump Overs (24/20) (KG conv: 83/56) Independence Every 3:00 (8 sets) 8 Burpee Over Bar 4 Squat Cleans (155/105) 10 Box Jump Over (20/16) (KG conv: 70/48) Liberty Every 3:00 (8 sets) 10 Up Downs 8 Dumbbell Squat Cleans (light) 10 Box Step...
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Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- 6 min AMRAP 100m jog 10 sec handstand hold 10 yd bear crawl 2. Workout Prep 1 set 4x25ft Shuttle Run 10 Walking Lunge Steps 10ft Handstand Walk Workout Workout (AMRAP – Rounds and Reps) Optimus Prime Freedom (RX’d) AMRAP 20 Minutes 400ft Shuttle Run (16x25ft) 100ft Walking Lunge 25ft Handstand Walk Independence AMRAP 20 Minutes 400ft Shuttle Run (16x25ft) 100ft Walking Lunge 3 Wall Walks Liberty AMRAP 20 Minutes 300ft Shuttle Run (12x25ft) 50ft Walking Lunge 25ft Bear Crawl Target...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30 sec bike 5 Double DB Deadlifts (build across) 5 Double DB Hang Power Clean (build across) 5 Double Shoulder to Overhead (build across) 2. Workout Prep 1 set: 5/4 Calorie Bike (at workout pace) 2 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 2 Dumbbell Shoulder to Overhead Workout (Time) Megatron Freedom (RX’d) 20-17-14-12-10–7 (Men’s Echo Bike Cals) 16-14-12-10-8-6 (Women’s Echo Bike Cals) 21-18-15-12-9-6 Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell Shoulder to Overhead (50s/35s) Independence Echo Bike Men (15-12-9-7-5-3), Women (12-10-8-6-4-2) 18-15-12-9-6-3 Dumbbell Deadlifts (35s/25s) Dumbbell Hang Power Cleans (35s/25s) Dumbbell Shoulder to Overhead (35s/25s) Liberty Echo Bike Men (12-10-8-6-4-2), Women (11-9-7-5-3-1) 15-12-9-6-3-2 Dumbbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) Target time: 15-17 minutes Time cap: 20 minutes Alternating DB Bench Press *Rest...
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Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Pagani Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 50 Double Unders 12 Line Facing Burpees Independence 8 Sets (1 Set every 2 Minutes) 35 Double Unders 10 Line Facing Burpees Liberty 8 Sets (1 Set every 2 Minutes) 40 Single Unders 10 Up Downs Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 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 2 Min at RPE3 (or 75 RPM) 5 Min at RPE7 (or 95 RPM) 3 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95 RPM) -Rest 2 Min- 3 Sets 15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM) 30 Sec at RPE10 (or 110+ RPM), 30...
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