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

Bell House Fitness – CrossFit CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 21/15-cal. row 12 burpee box jump-overs (24/20 in) 1 legless rope climb (15 ft) Mod 1 5 rounds for time: 15/10-cal. row 12 burpee box jump-overs (24/20 in) 1 rope climb (15 ft) Mod 2 5 rounds for time: 10/7-cal. row 12 burpee...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 50 Ab Mat sit-ups 60 banded good morning 70 single-leg squats Mod 1 2 rounds for time: 30 Ab Mat sit-ups 40 banded good mornings 50 single-leg squats Mod 2 2 rounds for time: 40 Ab Mat sit-ups 50 banded good mornings 60...Read More

Bell House Fitness – CrossFit () Metcon (Weight) 7 sets for load: 1 thruster/push press/push jerk/split jerkRead More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50-35-20 Wall balls (20/14 lb) (10/9 ft) Pull-ups Mod 1 For time: 50-35-20 Wall balls (14/10 lb) (10/9 ft) Pull-ups Mod 2 For time: 30-20-10 Wall balls (10/6 lb) (10/9 ft) Jumping pull-upsRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 15: 1 deadlift (275/185 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. Mod.1 AMRAP 15: 1 deadlift (185/125 lb)...Read More

Bell House Fitness – CrossFit Metcon (Time) 2021 GAMES EVENT 10 For time: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars Mod. 1 For time: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits Mod. 2 For time: 20 hanging knee raises 1-mile run 20 hanging knee raises 800-m run 20 hanging...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 5:00 jog then … 3 sets: 5-10 V-ups 100-meter run – Rest :30 between sets ACCESSORY Rest, stretch, recover STRETCHING Accumulate: 1:00 calf stretch / side 1:00 lacrosse ball roll / foot Metcon (Time) EQUIPMENT For time: 30 V-ups 1.5-mile run 30 V-ups...Read More