Bell House Fitness – Home Gym Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 63 double-unders 15 box jump-overs (20/24 in) 9 hang squat cleans (75/115 lb) – Athletes must step down from the top of the box. Mod 1 5 rounds for time: 1:00 double-unders 15 box jump-overs (20/24 in) 9 hang squat cleans (65/95 lb)...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Push Jerk (5 sets for load: 5 push jerks) SKILL WORK Pre-workout: On an 8:00 clock: Handstand walk/wall walk practiceRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 12 alternating DB snatches (35/50 lb) 4 bar muscle-ups Mod 1 AMRAP 10: 12 alternating DB snatches (20/35 lb) 4 chest-to-bar pull-ups Mod 2 AMRAP 10: 12 alternating DB snatches (10/15 lb) 4 banded pull-upsSKILL WORK Pre-workout: On a 10:00 clock:...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (Calories) RX On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired.SKILL WORK Post-workout: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform...Read More

Bell House Fitness – CrossFit Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25 BurpeesIn honor of...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 35/50-cal. row 150 double-unders 50 walking lunges Mod 1 3 rounds for time: 25/35-cal. row 1:30 double-unders 50 walking lunges Mod 2 3 rounds for time: 15/21-cal. row 150 single-unders 50 walking lungesRead More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (16/24 kg) Mod 1 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (12/16 kg) Mod 2 5 rounds for time: 12 burpees over kettlebell 12 KB swings...Read More