Bell House Fitness – CrossFit Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 DB) Liberty Every 1:00 (16:00) Minute 1: 0:30 Plank Hold (elbows) Minute 2: 10 Kettlebell Swings Minute 3: 5 Box Jumps (low) Target time each station: 30-40 seconds Time cap each station: 45 seconds Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2...Read more

Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! Waiver for your friend! 20min AMRAP Partner 800m run 40 Deadlifts 225/155 40 Pull ups *Work can be broken up however you want. Independence 800m run 40 Deadlifts 185/115 20 pull ups Liberty 400m run 40 Deadlifts 135/95 40 ring rows/ jumping pull upsRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) 2. Workout Prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Workout (Time) Sacrifice Freedom (RX’d) Teams of 2 3 Rounds 50 Burpee Box Jump Over (20) Reps of Back Squats Totaling 5000/4000lbs** (KG conv: 2250/1800) You can take the bar from the rack Split reps as desired Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets. Independence Teams of 2 3 Rounds 40 Burpee Box Jump Over (20) Reps of Back Squats Totaling 4000/3200lbs (KG conv:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run 2. Workout Prep 1 set: 5 Dumbbell Push Press 5 Kettlebell Swings 2x25ft Shuttle Run (workout speed) Workout (AMRAP – Rounds and Reps) Dedication Freedom (RX’d) 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 10x25ft Shuttle Run (KG conv: DB 15/10, KB 24/16) Independence 12:00 AMRAP 15 Dumbbell Push Press (25s/15s) 15 Kettlebell Swings (35/25) 10x25ft Shuttle Run (KG conv: DB 10/7.5, KB 16/11) Liberty 12:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 6x25ft Shuttle Run Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds KB Belt Squats *Rest 1:30-2:00 b/t sets Focus: Athletes will set up on an elevated surface for...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup Burgener Warm Up 2. Workout Prep 3 sets: 2 Back Rack Step Back Lunges (build-in weight) 3 Toes to Bar Workout (Time) Courage Freedom (RX’d) For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar (KG conv: 43/29) Independence For time: 30-20-10 Back Rack Step back Lunges (75/55) Knees to Elbows (KG conv: 34/25) Liberty For time: 30-20-10 Dumbbell Front Rack Lunges (light) Hanging Knee Raises Target time: 6-8 minutes Time cap: 12 minutes Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) () Clean (10-12 minutes to build to a 1 rep max squat clean ) Athletes will only choose ONE movement (squat clean or squat snatch) to work on in the 12 minutes. Snatch (10-12 minutes to build to a...Read more