Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars Mod 1 AMRAP 10: 5 power cleans (105/155 lb) 5 toes-to-bars Mod 2 AMRAP 10: 5 power cleans (55/75 lb) 10 hanging knee raisesSKILL WORK Pre-workout: EMOM 10: 1 hang power cleanRead More

Bell House Fitness – CrossFit Metcon (Time) For time with a partner: 150 KB Swings (35/53) 150 Weighted Step Ups (35/53) 150 Sit Ups 150 Pull UpsPartners break up the reps as desired but should try to hit 150 reps of each movement as quickly as possible.Read More

Bell House Fitness – CrossFit Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click hereMod 1 7 rounds for time: 400-m run 29 back squats (65/95 lb) Mod...Read More

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Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 2:00 jog (slow) 50-ft bunny hops 50-ft side shuffle/direction 50-ft skipping high knees 50-ft butt kickers 50-ft toy soldiers 50-ft walking lunge 3 sets: :30 run (building in pace) 5 DB squats – Rest :30-1:00 between sets. ACCESSORY Rest, stretch, recover STRETCHING 2...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bars 30 box jumps 10 wall walks Mod 1 For time: 5 wall walks 30 box jumps (20/24 in) 20 strict knees-to-elbows 30 box jumps 20 strict toes-to-bars 30...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 12-9-6: Deadlifts (205/315 lb) Bar muscle-ups Mod1 For time: 12-9-6: Deadlifts (145/205 lb) Chest-to-bar pull-ups + push-ups Mod 2 For time: 12-9-6: Deadlifts (75/115 lb) Ring rows + push-upsSKILL WORK Pre-workout: EMOM 7: 1 banded deadlift – Rest with the remaining time in the minute.Read More

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Bell House Fitness – CrossFit Metcon (Time) RX For time: 1:00 max calorie row 150-m farmers carry (35/50 lb) – Complete as many rounds as needed to accumulate 120/150 calories Mod 1 For time: 1:00 max calorie row 150-m farmers carry (20/35 lb) – Complete as many rounds as needed to accumulate 100/120 calories. Mod...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 10 burpees 25 double-unders Mod 1 Same as Rx’d Mod 2 AMRAP 12: 10 burpees 30 single-undersSKILL WORK Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets.Read More