Bell House Fitness – CrossFit Metcon (Calories) On the 4:00 x 5 Rounds: :30 Hollow Hold 30 Abmat Sit ups In Time Remaining Bike For Calories *Score = the lowest amount of calories in a round Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a...Read More
Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More
Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 2, 4, 6, 8, 10…. Box Jump Over (30/24″) DB Plank Rows (50/35#) *Run 200 after every round *1 Plank Row = In a plank, row right, row left *This is an ascending ladder rep scheme. Add 2 reps to each movement...Read More
Bell House Fitness – Home Gym Metcon (Time) AT HOME For Time 21-15-9: Single Dumbbell Power Snatches Dumbbell Renegade Rows Directly Into… 21-15-9: Double Dumbbell Front Squats Burpees Facing the Dumbbell EQUIPMENT-FREE For Time: 21-15-9 Broad Jumps Dips off an Object Directly Into… 42-30-18 Air Squats 21-15-9: BurpeesRead More
