Bell House Fitness – CrossFit Overhead Squat (7 sets for load: 3 overhead squats) SKILL WORK Post-workout: 5 sets: 5 sots press – Increase loading across as many sets as possible.Read More

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Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 15 push jerks (105/155 lb) 15 box jump-overs (20/24 in) Mod 1 3 rounds for time: 15 push jerks (85/125 lb) 15 box jump-overs (20/24 in) Mod 2 3 rounds for time: 15 push jerks (55/75 lb) 15 box step-overs (12/20 in)SKILL WORK...Read More

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

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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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