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27
May

5.28.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

26
May

5.27.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

12 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

9 Thrusters (95/65)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Barbell Burpees

6 Clusters (95/65)

25
May

5.26.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
Score is lowest total reps in round. Example: 10 DL 13 Sit-ups = 23reps

24
May

“Memorial Day”

Bell House Fitness – CrossFit

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
Partition how you want*

Subs for Run:

2000m Row

100/80 Cal Bike

“Will Lindsay” (Time)

10 Rounds for Time

3 Devil Presses (2×55/35 lb)

22 Alternating Dumbbell Lunges (2×50/35 lb)

19 Air Squats

Wear a Weight Vest if you have one (20/14 lb)
This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.

A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.

SFC Lindsay is survived by his wife and four daughters.

The rep scheme signifies the date SFC Lindsay died and 10 rounds signifies the 10th Special Forces Group.

22
May

5.23.20

Bell House Fitness – CrossFit

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
*Partition as needed. Example 20 rounds of 5-10-15, 10 rounds of 10-20-30.

21
May

Active Recovery Before “Murph”

Bell House Fitness – CrossFit

Warm-up (No Measure)

Upper Body

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute

Lower Body

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Metcon (No Measure)

10min. For Quality

50/35 cal Bike

40 burpees

2min. Rest

10min. For Quality

50/35 Cal Row

40 alt. box step ups
STIMULUS

• Getting sweaty and working the metabolic conditioning in this active recovery piece

• With it being active recovery, let’s keep the intensity low and the quality high

• Let’s work to keep a steady heart rate throughout the entire workout

• Standard burpees here, full hip extension at the top and chest to the ground at the bottom

20
May

5.21.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

18
May

5.19.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*
Repeat from the last workout we did in the gym before we started doing home workouts. 3.17.20