Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds Mod 1 5 x 2:00 rounds: 20 DB box step-ups (20/35 lb) (16/20 in) Max reps of DB push presses – Rest...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 3,000/2,100-m bike 75 KB swings (32/24 kg) 1,000/800-m row 60 wall-ball shots (20/14 lb) 800-m run 45 pull-ups Mod 1 For time: 3,000/2,100-m bike 50 KB swings (24/16 kg) 1,000/800-m row 40 wall-ball shots (20/14 lb) 800-m run 30 pull-ups Mod 2 For time: 2,000/1,600-m...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 1:00 handstand hold 21 toes-to-bars Mod 1 5 rounds for time: 1:00 handstand hold 21 knees-to-armpits Mod 2 5 rounds for time: 1:00 plank hold 21 sit-upsSKILL WORK Pre-workout: EMOM 5: 1-5 wall walksRead 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 (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 – 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 (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 – 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