Bell House Fitness – CrossFit Metcon (Time) RX 6 rounds for time: 6 power snatches (75/115 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 1 6 rounds for time: 6 power snatches (65/95 lb) 9 overhead squats 12 box jump-overs (20/24 in) Mod 2 6 rounds for time: 6 power snatches (35/45 lb)...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX EMOM 16: Minute 1 | :30 calorie bike Minute 2 | :30 GHD sit-ups Mod 1 EMOM 16: Minute 1 | :30 calorie bike Minute 2 | :30 GHD sit-ups to parallel Mod 2 EMOM 16: Minute 1 | :30 calorie bike Minute 2 |...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (105/155 lb) – No rest between rounds. Mod 1 5 x 2:00 rounds for reps: Run 200-m Max hang squat cleans (75/115 lb) – No rest between rounds. Mod 2 5 x 2:00...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 3 rounds for reps: 2:00 pull-ups 2:00 shoulder presses (65/95 lb) 2:00 calorie row – Rest 1:00 after each movement. Mod 1 3 rounds for reps: 2:00 pull-ups 2:00 shoulder presses (55/75 lb) 2:00 calorie row – Rest 1:00 after each movement. Mod 2 3...Read More

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Bell House Fitness – CrossFit Squat Snatch (7 sets for load: 1 squat snatch) SKILL WORK Pre-workout: For load: Snatch Deadlift 5-5-5-5-5Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 25 RX Partner A: 15/12 Cal Echo Bike Partner B: 4 HSPU 12 Weighted Lunges (50/35) *Switch when both complete Mod 1 Partner A: 15/12 Cal Echo Bike Partner B: 2 Wall Walks 12 Weighted Lunges *Switch when both complete Mod 2 Partner...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 20 wall-ball shots (14/20 lb) (11/12 ft) 10 med-ball weighted pull-ups (14/20 lb) Mod 1 5 rounds for time: 20 wall-ball shots (10/14 lb) (11/12 ft) 10 strict pull-ups Mod 2 3 rounds for time: 20 wall-ball shots (6/10 lb) (9/10 ft) 10...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 10 x 1:00 rounds for reps: 3 deadlifts (205/315 lb) Max double-unders – Rest 2:00 between rounds. Mod 1 10 x 1:00 rounds for reps: 3 deadlifts (155/225 lb) Max double-unders – Rest 2:00 between rounds. Mod 2 10 x 1:00 rounds for reps: 3...Read More