Bell House Fitness – CrossFit Metcon (Time) RX For time: 1,600-m run 150 double-unders 50 burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees Mod 1 For time: 1,600-m run 100 double-unders 50 burpees 800-m run 50 double-unders 35 burpees 400-m run 25 double-unders 20 burpees Mod 2 For time: 800-m...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50 GHD hip extensions 20 kipping pull-ups 25 GHD hip extensions 20 kipping pull-ups 50 single-leg squats 20 kipping pull-ups 25 single-leg squats 20 kipping pull-ups Mod 1 For time: 30 GHD hip extensions 15 kipping pull-ups 15 GHD hip extensions 15 kipping pull-ups 30...Read More

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Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 3 rounds for reps: 2:00 rope climbs (15 ft) 1:00 weighted sit-ups (15/25 lb) 1:00 Echo bike – Rest 1:00 Mod 1 3 rounds for reps: 2:00 rope climbs (10 ft) 1:00 weighted sit-ups (10/15 lb) 1:00 Echo bike – Rest 1:00 Mod 2 3...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 12 hang power clean and jerks (75/115 lb) 9 thrusters 6 power snatches Mod 1 5 rounds for time: 12 hang power clean and jerks (65/95 lb) 9 thrusters 6 power snatches Mod 2 5 rounds for time: 12 hang power clean and...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 9: 15 KB swings (24/32 kg) 50-ft handstand walk Mod 1 AMRAP 9: 15 KB swings (24/32 kg) 25-ft handstand walk Mod 2 AMRAP 9: 15 KB swings (24/32 kg) 100-ft bear crawlSKILL WORK Post-workout: 8 sets: :20 seated L-sit hold –...Read More

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Bell House Fitness – CrossFit Overhead Lunge (6-6-6) Front Rack Lunge (8-8-8) Back Rack Lunge (10-10-10)Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) EQUIPMENT 3 x 5:00 Rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 DB squats -rest 2:00 between rounds -use a single DB for farmers carries and squats BODYWEIGHT 3 x 5:00 rounds for reps: 200m farmers carry...Read More

Bell House Fitness – Lifting Weightlifting MAIN LIFT Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (40%) 1 set: 15 shoulder-to-overheads (30%) (unbroken) 12 shoulder-to-overheads (40%) (unbroken) 9 shoulder-to-overheads (45%) (unbroken) 6 shoulder-to-overheads (50%) (unbroken) Warm-up (No Measure) NOTES In today’s main lift, we are focused on barbell cycling and stamina with light to moderate...Read More