Bell House Fitness – CrossFit Workout 1 (Time) This Land is Your Land Freedom (RX’d) 500/400m Row 30 GHD’s (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHD’s (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHD’s (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 500/400m Row Independence 400/325m Row 25 GHD’s +6in Riser (or 30 Stick Sit Ups) 25 Box Jump Overs (20/16) 15 GHD’s + 6in Riser (or 20 Stick Sit Ups) 15 Box Jump Overs (24/20) 10 GHD’s + 6in Riser (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 400/325m Row Liberty 300/250m Row 30 Sit Ups 30 Box Step Ups (20/16) 20 Sit Ups 20 Box Step Ups (24/20) 10 Sit Ups 10 Box Step Ups (24/20) 300/250m Row Target Time: 10-12 minutes Time Cap: 15 minutesRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Jump Rope -into- 3 sets: 10 PVC Pass Throughs 10 Ring Rows 5 Inch Worms 6 Alternating Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 2 sets: 100m Run (together) 4 Pull Ups (each) 2 Devils Press (each- build in weight) Workout (AMRAP – Rounds and Reps) Party in the USA Freedom (RX’d) Teams of 2 (30 minute cap) 5 Rounds Partner 1: 400m Run Partner 2: Amrap 15 Pull-Ups (Or 10 Chest to Bars) 10 Devils Press (50s/35s) (KG conv: 22.5s/15s) Independence Teams of 2 5 Rounds Partner 1: 400m Run Partner 2: Amrap 10 Pull-Ups (Or 8 Chest to Bars) 10 Devils Press (35s/25s) (KG conv: 15s/10s) Liberty Teams of 2 5 Rounds Partner 1: 300m Run Partner 2: Amrap 15 Ring Rows 10 Up Down + Dumbbell Clean and Jerk (light) Target number...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) 2. Strength Overview We will be working back and forth between Deadlifts and Strict Handstand Push-ups 3. Workout Prep 3 sets: 10 Double Unders 2 Thrusters (build in weight) Deadlift 5 sets x 3 Dead Stop Deadlifts @70% of 1RM * Rest as needed between sets * Strict Handstand Push-ups (AMRAP – Reps) 5 Sets: 45-55% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Scaling Options: Strict HSPU Kipping HSPU Strict HSPU from a box Pike Push-ups Push-ups Dumbbell Shoulder Press Workout (Time) God Bless America Freedom (RX’d) 5 Rounds 50 Double Unders 7 Thrusters (115/80) (KG conv: 52/36) Independence 5 Rounds 35 Double Unders 7 Thrusters (95/65) (KG conv: 43/29) Liberty 5 Rounds...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Overview We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 2 sets: 2 Bar Facing Burpees 2 Power Snatch (build in weight) 2 V-Ups Bench Press 5 sets x 3 Tempo Bench Press @70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest as needed between sets * High Box Jumps (Distance) 5 sets x 3 High Box Jumps *6-8” below max height for 1 rep Workout (2 Rounds for time) Stars and Stripes Forever Freedom (RX’d) 2 sets: 3 Rounds 10 Bar Facing Burpees 10 Power Snatch (95/65) 10 V-Ups -Rest Until 10:00, then begin set 2- (KG...Read more

Bell House Fitness – CrossFit Warm Up 1. Movement Prep/Activation Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 sets: 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Box Step Ups 5 Russian Kettlebell Swings 2. Workout Prep 2 sets: 5 Wall Balls 5 Box Jumps 5 Kettlebell Swings Morrison (Time) Morrison Score Time 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (24/16 kg) In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 click here Independence 50-40-30-20-10 Wall Balls (14/10) Box Jump (20/16) Kettlebell Swings (35/25) (KG conv: Wall Ball 6/4, KB 16/11) Liberty 30-25-20-15-10 Wall Ball Thrusters (light) Box Step Ups (20/16) Russian Kettlebell Swings (light) Target time: 20-22 minutesRead more