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 – 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

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 50 pull-ups 15 clean and jerks (95/135 lb) 75 sit-ups Mod 1 2 rounds for time: 25 pull-ups 15 clean and jerks (65/95 lb) 75 sit-ups Mod 2 2 rounds for time: 20 jumping pull-ups 10 clean and jerks (55/75 lb) 40 sit-upsRead More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 9-15-21: Back squats (155/225 lb) – Run 400 m after each set of back squats. Mod 1 For time: 9-15-21: Back squats (105/155 lb) – Run 400 m after each set of back squats. Mod 2 For time: 9-15-21: Back squats (65/95 lb) – Run...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 7 rounds for reps: 15 DB deadlifts (35/50 lb) 1:00 calorie bike – Rest 1:00 Mod 1 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 Mod 2 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie...Read More