Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 200-m run 21/30-cal. row 40 air squats Mod 1 Same as Rx’d Mod 2 AMRAP 20: 200-m run 15/21-cal. row 25 air squatsRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 25 w/ a partner: 50 calories 50 dumbbell snatches (35/50 lb) 50 GHD sit-ups 50 wall-ball shots (14/20 lb) (9/10 ft) – Use any machine available for the calories. Mod 1 Same as Rx’d – Consider performing smaller sets of each movement....Read More

Bell House Fitness – CrossFit Metcon (4 Rounds for time) RX On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From 10:00-15:00: 75 burpees-to-target From 15:00-20:00: 800/1,000-m row – Score is total combined work time. Mod 1 On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 9: 9 deadlifts (155/225 lb) 3 wall walks Mod 1 AMRAP 9: 9 deadlifts (95/135 lb) 3 wall walks Mod 2 AMRAP 9: 9 deadlifts (55/75 lb) 3 partial ROM wall walksSKILL WORK Pre-workout: On a 12:00 clock: Every 2:00 perform: 5...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 10 rounds for time: 10 KB swings (16/24 kg) 10 dumbbell thrusters (25/35 lb) Mod 1 10 rounds for time: 10 KB swings (12/20 kg) 10 dumbbell thrusters (20/25 lb) Mod 2 10 rounds for time: 7 KB swings (8/12 kg) 7 dumbbell thrusters (10/15 lb)SKILL WORK...Read More

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Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX For total reps: EMOM 14: Min. 1 | :30 box jumps (24/30 in) Min. 2 | Muscle-ups Mod 1 For total reps: EMOM 14: Min. 1 | :30 box jumps (20/24 in) Min. 2 | Low ring muscle-up transitions Mod 2 For total reps: EMOM...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 5:00 jog (easy-moderate pace) 4 sets: 5 sit-ups – Rest :10 :20 double-unders – Rest :10 ACCESSORY Post-workout: Accumulate: 100 Superman arch-ups STRETCHING 2 sets: :30 lacrosse ball foot roll/side :30 sit and reach stretch Metcon (AMRAP – Reps) EQUIPMENT On a 10:00...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 2 muscle-ups 4 handstand push-ups 8 DB power cleans (35/50 lb) Mod 1 AMRAP 20: 2 chest-to-bar pull-ups 4 piked push-ups 8 DB power cleans (20/35 lb) Mod 2 AMRAP 20: 2 low-ring muscle-up transitions 4 push-ups 8 DB power cleans...Read More