Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 6 min AMRAP 30-sec ski 30-sec row 30-sec bike 5 Down Dog/Seal Pose Transition 2. Workout Prep Set up equipment and perform 5/4 calories on each at workout pace. Workout (AMRAP – Reps) Grit Freedom/Independence: 15:00 AMRAP 2-4-6-8-10… Row (calories) Ski (calories) Bike (calories) Liberty 15-30-45-60 45-30-15 seconds Row Ski Bike Target Round: Round of 16/14 + Minimum Round before scaling: 12/10 Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged...Read more

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 backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10 yd lunge walk with torso twist towards front leg 10 yd butt kickers 10 yd high knees -into- Crossover Symmetry Warm-up or Banded 7’s 2. Workout Prep 1 set: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats 100m Run Workout Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here “Murph” Freedom (RX’d)...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Checkmark) Molokai Freedom (RX’d) Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s) (KG conv: 22.5/15) Independence Every 1:00 (12:00) Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s) Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s) (KG conv: 15/10) Liberty Every 1:00 (12:00) Even: 25ft Dumbbell Front Rack Walking Lunge (light) Odd: 6 Single Arm Dumbbell Push Press (L and R) (light) Target time each station: 30-40 seconds Time cap each station: 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) BikeErg Lactate Threshold 2 Min at RPE3 (or 80 RPM) 10 Min at RPE7 (or 95 RPM) 4 Min at RPE1-2 (Any RPM) 10 Min at RPE7...Read more

Bell House Fitness – CrossFit Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength Build to a heavy single Split Jerk 3. Workout Prep 1 set: 10 Double Unders 3 Toes to Bar 5 Wall Balls Split Jerk Heavy Single (10-12 minutes) * Rest as needed between sets * Workout (Time) Kauai Freedom (RX’d) 100 Wall Balls for Time as follows: 2:00 AMRAP 50 Double Unders 12 Toes to Bar Max Wall Balls (20/14) *Go until you get 100 Wall Balls -rest 1:00 between sets- (KG conv: 9/6) Independence 100 Wall Balls for Time: 2:00 AMRAP 40 Double Unders 10 Toes to Bar Max Wall Balls (14/10) *Go until you get 100 Wall Balls...Read more