WODS

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29
Apr

4.30

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders

50 Hand Release Push-ups

100 Double Unders

50 Single Arm Alternating Dumbbell Squat Cleans
Demo Video: https://www.youtube.com/watch?v=jnsdge21hMg&feature=emb_title

WARMUP 5 Minutes For Quality

5 Push-up to Down Dog

10 Pausing Air Squats (2 Seconds in Bottom)

40 Single Unders

29
Apr

4.29.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=dNWv-PuRltI

6 Minutes For Quality

5 Inchworms

100 Meter Run

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

27
Apr

4.28.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
Zoom Class at 5:30pm!!

Demo Video: https://www.youtube.com/watch?v=D1alrqaVqoo&feature=emb_title

WARMUP

3 Rounds

30 Seconds Slow Air Squats

30 Seconds Spiderman

30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks

20 Seconds Air Squat Jumps

20 Seconds Mountain Climbers

EXTRA CREDIT:

Body Armor

AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

# STIMULUS

## DESCRIPTION

* Today’s body armor is max strict pull-ups in 5 minutes

* However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute

## STRICT PULL-UPS

* If you have 8+ strict pull-ups unbroken, try to complete this as written

* If you’re not there yet, consider one of these subs:

* Banded Strict Pull-ups

* Ring Rows

* Bent Over Rows (Barbell or Dumbbell)

## DUMBBELL PUSH-UPS

* Place your hands on dumbbell handles to create a slight deficit

* Position the bells wide enough to allow your chest to make contact with the floor

* The push-ups happen on the (0-1-2-3-4)

* Choose a number of push-ups that you can complete unbroken

* You can also choose one of these variations:

* Reduce Reps

* No Deficit

* Knee Push-ups

* Elevate Hands (Box, Bench, Chair)

26
Apr

4.27.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Reverse Lunges
BELLHOUSE VIDEO: https://youtu.be/Q0XB-iuGH-o

WARMUP

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-up

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

26
Apr

4.26.20

Bell House Fitness – CrossFit

Metcon (No Measure)

5 Giant Sets:

8 Seated Single Dumbbell Strict Press

12 Pausing Weighted Glute Bridges

16 Weighted Sit-ups

20 Single Leg Dumbbell Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds
Demo Video: https://www.youtube.com/watch?time_continue=19&v=3B0Ir7wK9MY&feature=emb_title

WARMUP

2 Rounds:

30 Seconds Glute Bridges (http://youtu.be/M7PynZBxSR0)

30 Seconds Sit-ups

30 Seconds Single Leg Glute Bridges (15 Seconds Each Side) (https://www.youtube.com/watch?v=TQt2I73oL6Y)

30 Seconds Hollow Hold (https://youtu.be/EJvFiNvuuXw)

30 Seconds Single Leg Touches (https://www.youtube.com/watch?v=hxfCmbc7-f8)

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

24
Apr

4.25.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds
# WARMUP

## 1 Minute Each

Spiderman + Reach

Active Samson

push-up to Down Dog

## 1 Minute Each

Front Plank on Hands

Side Plank :30 each

Hollow Hold

## 1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

Metcon (AMRAP – Reps)

Tabata Dumbbell Front Squats

8 Rounds:

20 Second Work

10 Seconds Rest

22
Apr

4.23.20

Bell House Fitness – CrossFit

Metcon (No Measure)

“Tosh Sprints”

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs
BELLHOUSE VIDEO: https://youtu.be/0KvxndsthL4

WARMUP:

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet