Bell House Fitness – CrossFit Onion Bagel (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 GHD’s (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (70/53) Minute 3: 10 Deficit Push Ups (4″/2″) ** Workout repeats through 15 minutes (KG conv: 32/24 KB) Independence Every minute (15:00) 5 sets Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (53/35) Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: 24/16 KB) Liberty Every minute (15:00) 5 sets Minute 1: 15 Sit Ups Minute 2: 10 Russian Kettlebell Swings (light) Minute 3: 10 Bar Push Ups Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Time) 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30...Read more

Bell House Fitness – CrossFit Workout Option 1 Onion Bagel (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 GHD’s (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (70/53) Minute 3: 10 Deficit Push Ups (4″/2″) ** Workout repeats through 15 minutes (KG conv: 32/24 KB) Independence Every minute (15:00) 5 sets Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (53/35) Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: 24/16 KB) Liberty Every minute (15:00) 5 sets Minute 1: 15 Sit Ups Minute 2: 10 Russian Kettlebell Swings (light) Minute 3: 10 Bar Push Ups Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Time) 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Workout Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window)...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 175/150m...Read more

Bellhouse Crossfit – CrossFit Bring a Friend Saturday (AMRAP – Rounds and Reps) AMRAP 20 w/partner: P1: 15/12 cal bike P2: 5 squat cleans (185/125)Ind. 12/9 cal bike 5 squat cleans (155/105) Freedom 9/6 cal bike 6 front squatsRead more