Bell House Fitness – CrossFit Metcon (Weight) On the 1:30 x 6 Sets: 3 ThrustersThese 3 reps are designed to be performed as unbroken sets You can climb in weight to something heavy for the day or stay at one challenging load across the board Metcon (Time) 7 Rounds For Time: 200 Meter Run 7...Read More
Bell House Fitness – CrossFit Metcon (Time) 8:30 am @ Bellhouse BE HERE!! 5k Run (Time) Max Effort 5k Run 1-Mile Run (Time) Max Effort 1-Mile RunFinish with .5 mile cool down Metcon (No Measure) 1.5 Mile Walk/Jog (Active Recovery)Read More
Bell House Fitness – CrossFit Warm-up (No Measure) EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts. **Build from Moderate to Heavier than Workout Weight. (No Measure)...Read More
Bell House Fitness – CrossFit Push Jerk ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) Metcon (Time) 5 ROUNDS FOR TIME 400m Run 12 Push Jerks (155/105)|(115/75) (Score is Time)Read More
Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds + Reps) Metcon (Weight) 3 SETS FOR QUALITY 12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)* 200m Single Arm KB Farmer Carry** *KB held on...Read More
Bell House Fitness – CrossFit Power Snatch ON A 20:00 RUNNING CLOCK… Establish a 3RM Power Snatch (Score is Weight) Isabel (Time) For Time: 30 Snatches, 135# / 95#Read More
Bell House Fitness – CrossFit Metcon (Time) FOR TIME* 18-15-12 Front Squats (135/95)|(95/65) 25-25-25 Sit-Ups -Rest 2:00- 12-9-6 Front Squats (185/135)|(135/95) 25-25-25 Sit-Ups -Rest 2:00- 2:00 Max Front Squats (135/95)|(95/65) (Score is Time)** *Bar comes from the ground. **Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time....Read More
Bell House Fitness – CrossFit Metcon (Time) For Time: 800 Meter Run 50 Single Arm Dumbbell Hang Clean and Jerks (50/35) 400 Meter DB run (50/35) 30 Pull-ups 400 Meter DB run (50/35) 50 Single Arm Dumbbell Hang Clean and Jerks (50/35) 800 Meter RunRead More
Bell House Fitness – CrossFit Metcon (No Measure) SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by...Read More
Bell House Fitness – CrossFit Metcon (No Measure) WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- FINISHER FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single...Read More
