Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 20 squat cleans (75/115 lb) 800-m run Mod 1 4 rounds for time: 20 squat cleans (55/75 lb) 800-m run Mod 2 4 rounds for time: 20 DB squat cleans (10/20 lb) 400-m runSKILL WORK Pre-workout: On a 8:00 clock: Build to a...Read More

Bell House Fitness – CrossFit Thruster (7 sets for load: 3 thrusters) SKILL WORK Post-workout: 4 sets for reps: On a 2:00 clock: :30 handstand hold 30 double knee tucks in a plank Max DB floor presses (35/50 lb) – Rest 1:00 between sets.Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 8 pull-ups 6 sit-ups 4 burpee box step-overs (16/20 in) Mod 1 Same as Rx’d Mod 2 AMRAP 10: 8 ring rows 6 sit-ups 4 burpee box step-overs (12/14 in)SKILL WORK Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between...Read More

Bell House Fitness – CrossFit 5k Row (Time) Max Effort 5k RowMod 1 Same as Rx’d Mod 2 On a 15:00 clock: Max meters on the rower SKILL WORK Post-workout: 1 set: 400-m KB farmers carry (53/70 lb)Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX For total reps: 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups Mod 1 For total reps: 3...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 single-leg squats 20 double-unders 20 single-leg squats 40 double-unders 30 single-leg squats 60 double-unders 40 single-leg squats 80 double-unders 50 single-leg squats 100 double-unders Mod 1 For time: 10 single-leg squats to a box :30 double-unders 20 single-leg squats to a box :30 double-unders...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 supermen 10 hollow rocks 10 low DB kb swings 3 sets: 5 DB kb swings 5 box jumps 10 jumping jacks ACCESSORY Pre-workout: EMOM 8: Min. 1 | Burpees Min. 2 | Rest STRETCHING Accumulate: 2:00 seated straddle stretch – Hold :40...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 6 rounds for time: 5 hang power cleans (105/155 lb) 10 weighted lunges Then … Mod 1 6 rounds for time: 5 hang power cleans (75/115 lb) 10 weighted lunges Then … Mod 2 6 rounds for time: 5 hang power cleans (35/45 lb) 10 weighted lunges...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars Mod 1 AMRAP 12: 10 right-arm DB overhead squats (20/35 lb) 5 pull-ups 10 left-arm DB overhead squats 15 toes-to-bars Mod 2 AMRAP 12:...Read More

Bell House Fitness – CrossFit Front Squat (8 sets for load: 2 front squats) SKILL WORK Post-workout: 2 sets: 20 banded side-steps (moving right) 20 banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/legRead More