Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Prep 3 Snatch Deadlift + 2 Power Snatch x 5 sets – Work up to a comfortable, heavy complex 3. Workout Prep 3 sets: 5/4 Calorie Air Bike (each) 2 Deadlifts (build in weight) 10ft Handstand Walk (or 2 inchworms) Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s...Read more

Bell House Fitness – CrossFit Warm Up Line drills Knees to chest Walking quad stretch :20 plank hold Knuckle drags Walking figure 4 :20 squat hold Over the fence Toy soldiers :20 dead hang Fast high knees Fast butt kicks 10 knees push ups Side shuffles Side shuffles 10 air squats 100m run Pull Up Warm Up 10 scap pull ups 10 kip swings 10 ring rows or 5 strict pull ups 7 pull ups / ring rows / jumping pull ups Practice Round 100m run 5 pull ups 10 push ups 15 air squats 100m run 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 Half Murph (Time)...Read more

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 Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter Run Partner “Murph” (Time) Partner WOD: 800m run (together) 20 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (1 person works @ a time) 800m run (together)Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP: :30 Row :30 Jog 5 Heel to Toe Rocks 5 Up-Downs to 6 inch Target 2. Workout Prep 1 set: 2 Burpee to 6in Target 100m Row 100m Run Workout Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX’d) 50 Burpees to 6in Target 2000/1750m Row 1600m Run Independence 40 Burpees to 6 inch Target 1750/1500m Row 1200m Run Liberty 30 Up Downs 1000/850m Row 800m Run Target time: 20 minutes Time cap: 30 minutes Skills and Drills Metcon (Checkmark) Strict Pull-up Progression – Week 2 Day 1: Advanced: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 2 Power Cleans (build in weight) 2 Box Jumps (build in height) Front Squat + Push Press + Push Jerk 2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – Workout (AMRAP – Rounds and Reps) ”Ciders mulling, turkey’s turkeying, yams are yamming.” Freedom (RX’d) 7:00 AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30/24) (KG conv: 83/56 PC) Independence 7:00 Amrap 3 Power...Read more