Bell House Fitness – CrossFit Metcon (Time) RX 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run INTERMEDIATE 5 Rounds For Time: :30 Handstand Walk Attempts 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run BEGINNER 5 Rounds For Time: 50-ft. Bear Crawl 150-ft. DB Front Rack Carry...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 15-12-9-6-3 Power Cleans (135/95#) Bar-Facing Burpees INTERMEDIATE For Time: 7-6-5-4-3 Power Cleans (135/95#) 15-12-9-6-3 Bar-Facing Burpees BEGINNER For Time: 15-12-9-6-3 Power Cleans (75/55#) Bar-Facing BurpeesRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 5 Front Squats (185/125#) 10 Chest-to-Bar Pull-ups 20 Double Unders INTERMEDIATE AMRAP 12: 5 Front Squats (135/95#) 10 Pull-ups 20 Double Unders BEGINNER AMRAP 12: 5 Front Squats (95/65#) 5 Single-Arm Ring Rows / Arm 20 Single UndersRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 5 Sets: 30 Single Unders (high knees in place) 10 Alternating Spiderman Stretch 5 Squat Therapy Squats 5 Burpee Broad Jumps ACCESSORY 3 Sets: 12 DB Split Squats / Leg 12 Single-Arm Ring Row / Arm If needed, substitute a weighted backpack for the DBs....Read More

Bell House Fitness – CrossFit Metcon (Weight) RX 6 Sets for Load: 2 Push Jerks + 1 Split Jerk INTERMEDIATE 6 Sets for Load: 2 Push Jerks + 1 Split Jerk BEGINNER 6 Sets for Load: 4 Push Jerks + 2 Split JerksRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP Part A: 2 Sets: 10 Step-back Lunges / Leg 15 Arm Circles (Forward) 15 Arm Circles (Backward) 20 Double Knee Tucks in Plank Part B: 2 Sets: 10 Single Arm DB Swings / Arm 10 Single Arm DB Press / Arm If needed, substitute a...Read More

Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP AMRAP 6: 10 Scorpion Stretch 10 High Plank to Low Plank 10 Up-Downs ACCESSORY Rest, stretch, and recover STRETCHING 2 Sets: :30 Foam Roll Lower Back :30 Foam Roll Lats / Side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 4 DB Devil’s Press...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups INTERMEDIATE For Time: 120 Air Squats 50 V-ups 90 Air Squats 40 V-ups 60 Air Squats 30 V-ups BEGINNER For Time: 90 Air Squats 40 Tuck-ups 60 Air Squats 30...Read More

Bell House Fitness – CrossFit Metcon (3 Rounds for weight) RX On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift Increase weight across all sets. INTERMEDIATE On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean...Read More