Bell House Fitness – CrossFit Metcon (Time) For Time w/Partner: 5 Rounds: Partner 1: 400m run Partner 2: 20 KBS 20 KB Step ups Switch*Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Sandbag Carry (each) (or DB Farmer Carry) 4 Synchro Box Step Ups 5/4 Calorie Row 2 Sandbag Bear Hug Step Back Lunges (each) (or DB Front Rack Step Back Lunges) Workout Workout (AMRAP – Rounds and Reps) “It’s just a bunch of hocus pocus” Freedom (RX’d) (Dec 10 2022) Teams of 2 AMRAP 30 Minutes 300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s) 50/40 Calorie Row 300’ Synchro Lunge Walk (KG conv: 45/32.5 SB, 30/22.5 DBs) Independence Teams of 2 AMRAP 30 Minutes 300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s) 40/32 Calorie Row 300’ Synchro Lunge Walk (KG conv: 32.5/22.5 SB, 22.5/15 DBs) Liberty...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 2 Box Jumps 2 Strict Handstand Push Ups 4 Air Squats Shoulder Press Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM. Workout (2 Rounds for reps) “I ain’t afraid of no ghost” Freedom (RX’d) 2 Sets In a 5:00 window 10x50ft Shuttle Run AMRAP in the time remaining of 5 Box Jumps (30/24) 5 Strict Handstand Push Ups 15 Air Squats...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2. Strength Prep Back Squat: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM. 3. Workout Prep 2 sets: 3 Deadlifts (build in weight) 3 Pull Ups 5/4 Calorie Air Bike (build in pace) Back Squat Back Squat 1×4 – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM. Workout (AMRAP – Rounds and Reps) “There’s only 365 days left until next Halloween” Freedom (RX’d) 3-person team 16:00 AMRAP Partner 1: 10 Deadlifts (185/125) Partner 2: 10 Pull-ups Partner 3: 10-12-14-16-18-20…...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout pace) 1 Burpee Broad Jump 1 Line Facing Burpee 1 Burpee to 6” Target Workout (3 Rounds for time) “Let’s turn on the juice and see what shakes loose.” Freedom (RX’d) 3 Sets 400m Run 500/450m Row 25 Burpee Variation* -rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft) Set 2: Burpee over line (Line Facing) Set 3: Burpee to 6” target Independence 3 Sets 300m Run 400/350m Row 20 Burpee Variation* -rest 3:00 between sets- Liberty 3 Sets 200m Run 300/250m Row 15 Up Downs -rest 3:00 between sets- Target time each set: 5-7 minutes Time cap each set: 8 minutes Ejercicio Abramos el jugo y veamos qué se suelta”....Read more