Bell House Fitness – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod 1 Same as Rx’d Mod 2 3 rounds for time: 200-m run 21 kettlebell swings (8/12 kg) 12 jumping pull-ups SKILL WORK Pre-workout: 2 sets: Max strict pull-ups – Rest 3:00 between sets.Read More

Bell House Fitness – CrossFit Metcon (Time) RX EMOM 15: Min. 1 | 12/15-cal. Echo bike Min. 2 | 10 box jumps (20/24 in) + 10 burpees Min. 3 | Rest Mod 1 EMOM 15: Min. 1 | 9/12-cal. Echo bike Min. 2 | 10 box jumps (20/24 in) + 10 burpees Min. 3 |...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls (75/115 lb) Mod 1 4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls (65/95 lb) Mod 2 4 rounds for time: 30 reverse lunges 15 sumo deadlift high pulls (55/75 lb)SKILL WORK...Read More

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Bell House Fitness – CrossFit Bench Press (Bench press 5-5-3-3-3-1-1-1-1 ) On a 32:00 clock: From 0:00-18:00: For load: Bench press 5-5-3-3-3-1-1-1-1 Perform 1 set every 2:00. Rest 2:00 From 20:00-32:00: For time: Run 1 mile 1-Mile Run (Time) Max Effort 1-Mile RunRead More

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Bell House Fitness – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50-40-30-20-10 DB snatches (35/50 lb) – Perform 12 toes-to-bars + 50 double-unders after each round. Mod 1 For time: 35-30-25-20-10 DB snatches (35/50 lb) – Perform 8 toes-to-bars + 30 double-unders after each round. Mod 2 For time: 35-30-25-20-10 DB snatches (10/20 lb) – Perform...Read More

Bell House Fitness – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restMod 1 3 rounds for max reps of: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb)...Read More

Bell House Fitness – CrossFit Roaming Diane (Time) RX For time: 21 deadlifts (155/225 lb) 21-m handstand walk 15 deadlifts 15-m handstand walk 9 deadlifts 9-m handstand walk Mod 1 For time: 21 deadlifts (105/155 lb) 12-m handstand walk 15 deadlifts 9-m handstand walk 9 deadlifts 6-m handstand walk Mod 2 For time: 21 deadlifts...Read More