Bell House Fitness – CrossFit Metcon (No Measure) Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)GYM VIDEO: https://www.youtube.com/watch?v=wWp4io1jZfA Stimulus We’ll work through all 8 tabata rounds of a movement before moving on to the next movements A tabata is :20 Seconds of work :10 of rest You’ll spend 4 Minutes at each station You will have 4 scores for this workout, one for each movement Total workout time is 16 Minutes Warm-up 2-3 Sets 5 Inchworms 30 Second Hollow Hold 5 Shoulder Taps 30 Second Arch HoldRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) “Tic Tac Go” AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per roundVideo: https://m.youtube.com/watch?v=sndjDz1cXVY Stimulus Working through a longer 25 minute workout today After each run we’ll add 10 reps to our Air Squats Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example * If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10 Warm-Up 2-3 Sets 200m Run 15 Glute Bridges Video https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be 15 Knuckle DragsVideo https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.beRead more

Bell House Fitness – CrossFit Metcon (3 Rounds for reps) “Garage Fight” 3 Rounds of 1:00 Minute at Each: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm Push Presses Burpees RestGYM VIDEO: https://www.youtube.com/watch?v=6e5M6rXy1MU Stimulus In today’s 17 minute workout we’ll work through 5 different movements and a resting station The goal is to keep consistent rep counts throughout the duration of the workout We have a couple of options when it comes to pacing this workout * Choose a pace that will allow good movement quality for each 1 Minute station -OR- * Choose a rep count that you can sustain through this 17 minute workout Let’s try to move through the entire minute at each station We’ll keep 3 separate scores for each round, Wodify will add them up for a sum total for the leaderboard Movement Videos DB Goblet ThrustersVideo https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be Warm-Up 3...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) Equipment WOD: AMRAP 15: 9 Strict Pull-Ups 15 Hand-Release Pushups 21 Dumbbell SwingsCHECK OUT VIDEO: https://www.youtube.com/watch?v=ogS53hZGDlE Stimulus Looking to get as many rounds and reps as possible in this 15 minute workout Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes Example Pull-Up rep schemes * 5-4 * * 4-3-2 * * 3- 3-3 * * 3-2-2-2 * * Singles * On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom As we move through push-ups our body should go from the top to the bottom in a straight line through the movement If unable to complete 15 Hand release push-ups you can substitute knee push-ups Always preferring planned breaks over...Read more

Bell House Fitness – CrossFit Metcon (2 Rounds for reps) WITH EQUIPMENT WORKOUT AMRAP 6: 2 Single DB Reverse Lunges, 20 Double-Unders 4 Single DB Reverse Lunges, 20 Double-Unders 6 Single DB Reverse Lunges, 20 Double-Unders Continue to add (2) reverse lunges per round Rest 2:00 AMRAP 6: 2 Single DB Power Snatches, 20 Double-Unders 4 Single DB Power Snatches, 20 Double-Unders 6 Single DB Power Snatches, 20 Double-Unders Continue to add (2) power snatches per round (SCORE IS TOTAL AMOUNT OF REPS OF DB MOVEMENT FOR EACH ROUND)Stimulus DB Power Snatches will be alternating each rep Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken Shoot for unbroken sets on the double unders Consistency will beat speed out of the gates Warm-Up 8 Minutes For Quality: 20 Single Unders 15 Shoulder Taps Video https://www.youtube.com/watch?v=F2IH6omfYec&feature=youtu.be 10 Pass Throughs Video * https://www.youtube.com/watch?v=iLup2Kn9INM 5 Inchworm to...Read more