Bell House Fitness – Knee Ability M,W,F Knee Ability Zero (No Measure) ROKP Walk Backwards for 10min. may add a light sled or 10min. reverse bike 25 Tib Raises, 25 Calf Raises 25 Tib Raises, 25 KOT Calf Raises 25 PAIN-FREE Patrick steps 5x5ea leg KOT Splits squat 60 Elephant walk :60 L-Sit 1:30 Couch...Read More

Bell House Fitness – CrossFit Metcon (Weight) 10 sets for load: 2 back squatsSKILL WORK Pre-workout: On a 6:00 clock: Build up to a max-height box jumpRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 4 rounds for reps: 3:00-cal. row 1:00 muscle-ups Mod 1 4 rounds for reps: 3:00-cal. row 1:00 pull-ups Mod 2 4 rounds for reps: 3:00-cal. row 1:00 ring rowsSKILL WORK Post-workout: 5 sets for load: 5 strict weighted pull-upsRead More

Bell House Fitness – Knee Ability M,W,F Knee Ability Zero (No Measure) ROKP Walk Backwards for 10min. may add a light sled or 10min. reverse bike 25 Tib Raises, 25 Calf Raises 25 Tib Raises, 25 KOT Calf Raises 25 PAIN-FREE Patrick steps 5x5ea leg KOT Splits squat 60 Elephant walk :60 L-Sit 1:30 Couch...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 100 double-unders 21 front squats (115/75 lb) 21 push presses (115/75 lb) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses Mod 1 For time: 1:00 double-unders 21 front squats (95/65 lb) 21 push presses (95/65 lb) 1:00...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 21-15-9 Snatches (115/75 lb) Box jumps (24/20 in) Mod 1 For time: 21-15-9 Snatches (95/65 lb) Box jumps (24/20 in) Mod 2 For time: 21-15-9 Snatches (45/35 lb) Box jumps (20/12 in)SKILL WORK Pre-workout: On a 8:00 clock: Build up to a 2-rep power snatchRead More

Bell House Fitness – Knee Ability M,W,F Knee Ability Zero (No Measure) ROKP Walk Backwards for 10min. may add a light sled or 10min. reverse bike 25 Tib Raises, 25 Calf Raises 25 Tib Raises, 25 KOT Calf Raises 25 PAIN-FREE Patrick steps 5x5ea leg KOT Splits squat 60 Elephant walk :60 L-Sit 1:30 Couch...Read More

Bell House Fitness – CrossFit CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 21/15-cal. row 12 burpee box jump-overs (24/20 in) 1 legless rope climb (15 ft) Mod 1 5 rounds for time: 15/10-cal. row 12 burpee box jump-overs (24/20 in) 1 rope climb (15 ft) Mod 2 5 rounds for time: 10/7-cal. row 12 burpee...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 50 Ab Mat sit-ups 60 banded good morning 70 single-leg squats Mod 1 2 rounds for time: 30 Ab Mat sit-ups 40 banded good mornings 50 single-leg squats Mod 2 2 rounds for time: 40 Ab Mat sit-ups 50 banded good mornings 60...Read More