Bell House Fitness – CrossFit Warm Up Partner Rowling (AMRAP 6:00) Rig Warm Up Workout Prep 5 DB deadlifts 5 sit ups 1 BMU or BPU 6 alt snatches “Michael Myers” (3 Rounds for time) Freedom For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 500m/400m row away! (He’s coming to get you) 10 DB deadlifts (50s/35s) (Your car won’t start) 31 sit ups (Get up! Get up! He’s coming) 500m/400m row away! (He’s catching up to you) 6 Bar muscle ups (Jump the fence and hide) 12 Alt DB Snatches (50/35) (He’s trying to grab you) 6 Bar muscle ups (Jump the fence and run away) Did you survive?? Independence Every 13:00 for 3 sets: 500m/400m row 10 DB deadlifts (35s/25s) 31 sit ups 500m/400m row 6 burpee pull ups 12 alt DB snatches (35/25) 6 burpee pull ups Liberty Every 13:00...Read more

Bell House Fitness – CrossFit “Michael Myers” (3 Rounds for time) For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 400m run away! (He’s coming to get you) 10 DB deadlifts (50s/35s) (Your car won’t start) 31 sit ups (Get up! Get up! He’s coming) 400m run away! (He’s catching up to you) 6 Bar muscle ups (Jump the fence and hide) 12 Alt DB Snatches (50/35) (He’s trying to grab you) 6 Bar muscle ups (Jump the fence and run away) Did you survive?? Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side) ()Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) 5 minutes (This is strength prep) 2-3 Times through Focus on footwork and finishing the pull 2. Strength Prep Every min (10 mins) 2 Clean and Jerks (60-75%) 3. Workout Prep 1 set: 4 Dumbbell Front Squats 2 Ring Push Ups Clean and Jerk Clean & Jerk 10×2 2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk * Complete a set every minute (10 minutes) * Workout (AMRAP – Reps) “I am the pumpkin king” Freedom (RX’d) 10:00 AMRAP 2-4-6-8-10….. Dumbbell Front Squats (50s/35s) 8 Ring Push Ups (Or Dumbbell...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie Air Bike Liberty AMRAP 25:00 15 Box Step Ups (16) 10 Ring Rows 15 Sit Ups 10/8 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (2 Rounds for distance) BikeErg Intervals: Part 1 3 Sets 1:15 at RPE5, 45 Sec at RPE6 3:15 at RPE3, 45 Sec at RPE6 *Rest 90 Sec between sets. Total: 21 Min Optional Part 2 15 Sec at RPE9 2 Min...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw warm up 200m jog “Bring Sally Up” song for squats 2. Workout Prep 100m jog together 20 singles or dubs each 10 goblet squats HALLOWOD (AMRAP – Rounds and Reps) AMRAP 20 with a Partner AND A PUMPKIN 200m run with your partner (partner will switch off holding pumpkin however and whenever they want during run) 50 double unders OR 100 single unders each (opposite partner is holding pumpkin overhead) 50 pumpkin goblet squats (split however between partners) Target goal: 4+ rounds **Can use wall ball in place of pumpkin Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 10 Barbell Bench Press @ moderate weight – maintain quality 10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain...Read more