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

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Split Jerk (5-5-3-3-3-1-1-1-1) SKILL WORK Pre-workout: 5 sets: 50-ft handstand walkRead More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 20 pull-ups 400-m run Mod 1 5 rounds for time: 12 pull-ups 400-m run Mod 2 5 rounds for time: 10 jumping pull-ups 200-m runSKILL WORK Post workout: 4 sets: :30 L-sit hold 15 seated leg raisesRead More

Bell House Fitness – CrossFit The Cheru Challenge (Time) “Cheru” (can be done as an individual or partner workout*) 8 rounds for time 600m run 19 jerry can** squats 25 sit-ups 25 jerry can swings *If done as a partner workout partner A will run, while partner B completes the squats, sit-ups, and swings. Then...Read More

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