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

Bell House Fitness – CrossFit Power Snatch (7 sets for load: 3 power snatches) SKILL WORK Post-workout: Accumulate: 75 GHD sit-upsRead More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 400-m run 12 box jumps (24/30 in) 400-m run 24 box jumps (20/24 in) 400-m run 36 burpees 400-m run Mod 1 Same as Rx’d Mod 2 For time: 200-m run 12 box jumps (12/20 in) 200-m run 24 box step-ups (12/20 in) 200-m run...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 15-12-9: Thrusters (65/95 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups Mod 1 For time: 15-12-9: Thrusters (55/75 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups Mod 2 For time: 15-12-9: Thrusters (35/45 lb) Jumping...Read More

Bell House Fitness – CrossFit Metcon (Weight) RX 7 sets for load: 1 snatch balance + 2 overhead squats Mod 1 Same as Rx’d Mod 2 7 sets for load: 3 snatch balances + 3 overhead squatsSKILL WORK Post-workout: 4 sets: :40 alternating single-leg squats – Rest :20Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 ring dips Score = total reps and calories. Mod 1 Same as Rx’d Mod 2 EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 push-ups Score = total reps and...Read More