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13
Apr

4.14.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups
BELLHOUSE VIDEO: https://m.youtube.com/watch?v=1rTTcfDLm7Q

WARM-UP

8 Minutes Straight

200m Run *

1 Minute Glute Bridges Video

200m Run *

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video

200m Run*

1 Minute Glute Bridge Walkouts Video

200m Run*

1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute

12
Apr

4.13.20

Bell House Fitness – CrossFit

Metcon (Time)

*CrossFit Games Support Your Local Box Fundraiser *

For Time:

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

15 Min. Time Cap
Bellhouse Video: https://www.youtube.com/watch?v=ljj9K3unSdI

Warm up:

25 Singles

1:00 Active Spidermans

Then…

2 Rounds:

25 Double unders

8 Burpees

(1st round slower 2nd round faster)

12
Apr

4.12.20

Bell House Fitness – CrossFit

Metcon (No Measure)

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object
MOVEMENT VIDEO

Dumbbell Flutter Kicks https://www.youtube.com/watch?v=pluKMforQr4&feature=youtu.be

Warm-up (No Measure)

Upper Body Mobility

Wrist Stretches: 30 Seconds Each Direction

https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Pec Stretch on Wall : 1-2 Minutes Each Side

https://www.youtube.com/watch?v=_Fo1Jva3tGc

Puppy Pose: 2 Minute Hold

https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side

https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be

Happy Baby: 2 Minute Hold

https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be

Plantar Stretch: 2-3 Minute Hold

https://www.youtube.com/watch?v=6DnWDFOL1iY&feature=youtu.be

Butterfly Stretch: 2 Minute Hold

https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be

10
Apr

4.11.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders
STIMULUS

Using a single dumbbell in this longer AMRAP workout

Pick a weight that you can complete the snatches with 1 break MAX each round

For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible

Aim to complete the double unders in 1-2 sets

FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality

Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

Sub for Toes to Bar:

Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be

WARM-UP

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

9
Apr

4.10.20

Bell House Fitness – CrossFit

Metcon (Time)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run
STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Goblet Dumbbell Thrusters

10 Burpees

9 Goblet Dumbbell Thursters

9 Burpees

8 Goblet Dumbbell Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

SUBS

Run

2000m/1600m Row

WARM-UP

2-3 Sets

10 Dumbbell Push Press (5/5)

20 Air Squats

200m Run

30 Second Front Plank

8
Apr

4.09.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings
Bellhouse Video: https://m.youtube.com/watch?v=CCY8B9ioCqE

STIMULUS

Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the dumbbell for swings

Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets

WARM-UP

5 Rounds:

5 Russian Baby Makers Video

100m Jog

15 Dumbbell deadlifts

8
Apr

4.08.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

100 Double Unders, 50 Sit-ups, 400 Meter Run

80 Double Unders, 40 Sit-ups, 400 Meter Run

60 Double Unders, 30 Sit-ups, 400 Meter Run

40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run
BellHouse Video: https://m.youtube.com/watch?v=yXGSVv7u3QY

STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the double under and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

Do Double the singles if cant do double unders

WARM-UP

200m jog

1 Minute Glute Bridges

200m jog

1:00 Hollow Rocks

200m jog

1 Minute Glute Bridge Walkouts

200m jog

1 Minute Sit-Ups

6
Apr

4.07.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for time)

“Mashed Potatoes”

On the 0:00…

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters
BELLHOUSE VIDEO: https://m.youtube.com/watch?v=YJrhJxq7hpU

STIMULUS

This 3 part workout is scored separately, with the score being the sum of all three parts

Enter your 3 times and Wodify will add them up for you

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the dumbbell movements

Power Cleans and squat clean thrusters will alternate each rep

1 round of ” Strict Cindy” is

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

WARM-UP

2-3 ROUNDS:

30 Seconds Dumbbell Deadlift

30 Seconds Air Squats

20 Overhead Circles (10 Each Direction)

5 Inchworm to push-up