Bell House Fitness – CrossFit Metcon (Time) RX For time: 15-12-9: Strict handstand push-ups *Complete 21 sit-ups after each set. 15-12-9: Strict ring dips *Complete 21 sit-ups after each set. 15-12-9: Push-ups *Complete 21 sit-ups after each set. Mod 1 For time: 9-6-3: Strict handstand push-ups *Complete 15 sit-ups after each set. 15-12-9: Strict ring...Read More
Bell House Fitness – CrossFit Front Squat (7 sets for load:1 front squat) SKILL WORK Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack holdRead More
Bell House Fitness – CrossFit Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsMod 1 4 rounds for time of: Run 800 meters 30 KB swings (35/50 lb) 30 pull-ups Mod 2 4 rounds for time of: Run 600 meters 20 KB swings (25/35 lb) 20 ring...Read More
Bell House Fitness – Lifting Weightlifting MAIN LIFT Clean: Every :30 for 10 sets: 3 cleans (50%) 1 set: 12 cleans (50%) (unbroken) 10 cleans (53%) (unbroken) 8 cleans (57%) (unbroken) 6 cleans (60%) (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
Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds each for time with a partner: 400/500-m row 21 burpees 400-m run Mod 1 Same as Rx’d Mod 2 3 rounds each for time with a partner: 200/250-m row 12 burpees 200-m runRead More
Bell House Fitness – CrossFit Deadlift (7 sets for load: 3 deadlifts) SKILL WORK Post-workout: 3 sets: 20 GHD hip extensions 20 GHD back extensionsRead More
Bell House Fitness – CrossFit Amanda (Time) 1 Round for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#Mod 1 For time: 12-10-8 Low-ring muscle-ups 9-7-5 Squat snatches (65/95 lb) Mod 2 For time: 12-10-8 Low-ring muscle-ups 9-7-5 Hang squat snatches (35/45 lb) SKILL WORK Pre-workout: Build up to heavy single squat or power snatch.Read More
Bell House Fitness – CrossFit Metcon (Time) RX 10 rounds for time: 400-m run OR 400/500-m row OR 800/1,000-m bike – Rest 2:00 between rounds. Mod 1 10 rounds for time: 300-m run OR 300/400-m row OR 600/800-m bike – Rest 2:00 between rounds. Mod 2 10 rounds for time: 200-m run OR 200-m row...Read More
