Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 7: 10 squat cleans (65/95 lb) 20 sit-ups Mod 1 Same as Rx’d Mod 2 AMRAP 7: 10 hang squat cleans (35/45 lb) 20 sit-upsSKILL WORK Pre-workout: Build up to a heavy 1-rep squat clean Squat Clean Pre-workout Build up to a...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 5 strict chest-to-bar pull-ups 10 ring push-ups 20 box step-ups (24/30 in) Mod 1 AMRAP 20: 5 strict pull-ups 10 ring push-ups 20 box step-ups (20/24 in) Mod 2 AMRAP 20: 5 banded pull-ups 10 push-ups 20 box step-ups (12/20 in)Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 barbell lunges (95/135 lb) 75 double-unders Mod 1 5 rounds for time: 15 barbell lunges (65/95 lb) 1:00 double-unders Mod 2 5 rounds for time: 15 barbell lunges (35/45 lb) 75 single-undersSKILL WORK Pre-workout: 5 attempts: Max distance in 5 broad jump...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time: 15 thrusters (95/135 lb) 30 candle sticks 12 thrusters 24 candle sticks 9 thrusters 18 candle sticks Mod 1 For time: 15 thrusters (65/95 lb) 30 candle sticks 12 thrusters 24 candle sticks 9 thrusters 18 candle sticks Mod 2 For time: 15 thrusters (35/45...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 5 x 3:00 rounds: 10 push presses (105/155 lb) Max-rep weighted strict pull-ups (25/35 lb) – 2:00 rest between rounds Mod 1 5 x 3:00 rounds: 10 push presses (75/115 lb) Max-rep strict pull-ups – 2:00 rest between rounds Mod 2 5 x 3:00 rounds:...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 15: 10 wall-ball shots (14/20 lb) (9/10 ft) 10 toes-to-bar 10 box jumps (20/24 in) Mod 1 AMRAP 15: 10 wall-ball shots (10/14 lb) (9/10 ft) 10 knees-to-chest 10 box jumps (20/24 in) Mod 2 AMRAP 15: 10 wall-ball shots (6/10 lb)...Read More

Bell House Fitness – CrossFit Metcon (Time) RX For time, with a partner: 30 synchro deadlifts (125/185 lb) 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Mod 1 For time, with a partner: 30 synchro deadlifts (95/135 lb) 30...Read More

Bell House Fitness – CrossFit Hang Clean (7 sets for load: 3 hang squat cleans) SKILL WORK Post-workout: 4 sets: :40 alternating single-leg squats – Rest :20Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX AMRAP 21: 400/200/100-m run Max-rep strict pull-ups – Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Mod 1 Same as Rx’d Mod 2 AMRAP 21: 400/200/100-m run Max-rep ring...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 15 strict handstand push-ups 15 strict ring dips 800/1,000-m row Mod 1 5 rounds for time: 7 handstand push-up negatives 10 banded ring dips 800/1,000-m row Mod 2 5 rounds for time: 10 push-ups 10 bench dips 400/500-m rowRead More