Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX AMRAP 21: 400/200/100-m run Max-rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Mod 1 Same as Rx’d Mod 2 AMRAP 21: 400/200/100-m run Max-rep ring...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row Mod 1 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 800/1,000-m row Mod 2 5 rounds for time: 10 push-ups 10 bench dips 400/500-m rowRead More

Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 800/1,000-m bike 21 hang power snatches (55/75 lb) Mod 1 3 rounds for time: 800/1,000-m bike 21 hang power snatches (45/65 lb) Mod 2 3 rounds for time: 600/750-m bike 15 hang power snatches (35/45 lb)SKILL WORK Post-workout: 3 sets: :40 GHD sit-ups...Read More

Bell House Fitness – CrossFit CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M:...Read More

Bell House Fitness – CrossFit Muscle Snatch (1-1-1-1-1) Power Snatch (1-1-1-1-1) Squat Snatch (1-1-1-1-1) SKILL WORK Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets.Read More

Bell House Fitness – CrossFit Metcon (Time) RX 8 rounds for time: 400-m run – Rest 1:30 Mod 1 Same as Rx’d Mod 2 8 rounds for time: 200-m run – Rest 1:30SKILL WORK Pre-workout: Burgener snatch warm-up: 2 sets: 10 dip-drive 10 dip-drive shrug 10 dip-drive shrug elbows high and outside 10 muscle snatch...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 400/500-m row 15 push presses (95/135 lb) Mod 1 4 rounds for time: 400/500-m row 15 push presses (65/95 lb) Mod 2 4 rounds for time: 300/400-m row 15 push presses (35/45 lb)SKILL WORK Pre-workout: 3 sets: :20 plank hold (push-up position) 10...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 1:00 jog (slow) 10 toy soldiers 10 groiners 1:00 jog (slow-to-moderate) 20 walking-lunge steps for distance 20 air squats 1:00 run (moderate) 30 high knees 30 butt kickers 1:00 run (fast) ACCESSORY Burgener snatch warm-up: 2 sets w/ a PVC or broomstick: 10...Read More

Bell House Fitness – CrossFit Clean and Jerk (7 Sets for Load: 1 Clean and Jerk) SKILL WORK Post-workout: EMOM 5: Max set chest-to-bar pull-ups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.Read More