Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 100-m run 10 DB deadlifts 5 DB swings 1 set: 200-m run 10 DB swings 10 alternating plank rows *1 set: 400-m run 10 DB swings 10 DB bent-over rows *Sprint ACCESSORY Post-workout: 5 sets: 5 DB clean-grip deadlift 4 DB clean pull...Read More

Bell House Fitness – CrossFit Back Squat (5-5-3-3-3-1-1-1-1-1) SKILL WORK Pre-workout: Accumulate: 30 Kang squatsRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 15 deadlifts (95/135 lb) 15 hand-release push-ups Mod 1 Same as Rx’d Mod 2 AMRAP 10: 15 deadlifts (55/75 lb) 15 hand-release push-upsSKILL WORK Post-workout: 4 sets: 5 strict pull-ups 4 wide-grip strict pull-ups 3 weighted strict pull-upsRead More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 18/25-cal. row 20 GHD sit-ups 5 bar muscle-ups 18/25-cal. row 20 toes-to-bars 5 bar muscle-ups 18/25-cal. row 20 single-leg squats 5 bar muscle-ups 18/25-cal. row 20 walking lunges 5 bar muscle-ups Mod 1 For time: 15/21-cal. row 20 GHD sit-ups 5 pull-ups 15/21-cal. row 20...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 10 scorpions 3 wall squats (:03 down, :03 hold) 5 DB windmills/arm 2 sets: 3 x (1 DB snatch + 1 DB overhead squat)/arm 5 burpee box jumps 2 sets: 6 alternating DB squat snatches 4 burpee object jump-overs ACCESSORY Pre-workout: EMOM 10:...Read More

Bell House Fitness – CrossFit 2021 Quarterfinals Test 5 (Time) RX 9-6-3 reps for time: Snatches (135/185 lb) Burpee box jump-overs (24/30 in) Mod 1 9-6-3 reps for time: Snatches (95/135 lb) Burpee box jump-overs (24/30 in) Mod 2 9-6-3 reps for time: Snatches (55/75 lb) Burpee box step-overs (12/20 in)SKILL WORK EMOM 10: 1...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 With a Partner Partner 1: 400m run Partner 2: One round of DB “DT” (12 deadlifts, 9 hang power cleans, 6 shoulder to overhead) (35lb/25lb) Switch when both partners have completed their movement.Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 2 legless rope climbs (15 ft) 20 alternating DB snatches (35/50 lb) Mod 1 5 rounds for time: 2 rope climbs (15 ft) 20 alternating DB snatches (20/35 lb) Mod 2 5 rounds for time: 4 pull-to-stands 20 alternating DB snatches (15/25 lb)SKILL...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 7: 10 squat cleans (65/95 lb) 20 sit-ups Mod 1 Same as Rx’d Mod 2 AMRAP 7: 10 hang squat cleans (35/45 lb) 20 sit-upsSKILL WORK Pre-workout: Build up to a heavy 1-rep squat clean Squat Clean Pre-workout Build up to a...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups (24/30 in) Mod 1 AMRAP 20: 5 strict pull-ups 10 ring push-ups 20 box step-ups (20/24 in) Mod 2 AMRAP 20: 5 banded pull-ups 10 push-ups 20 box step-ups (12/20 in)Read More