WODS

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3
Aug

8.04.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts

25 DB Renegade Row

200m Run

-Rest 1:00

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

25 DB Renegade Row

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

(50/35)|(35/25)

2
Aug

8.03.20

Bell House Fitness – CrossFit

Shoulder Press

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press

(Score is Weight)

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES*

Min 1 – 10 Strict Press

Min 2 – 10 Power Snatches

Min 3 – 10 Burpees Over Bar

RX+(95/65)RX(65/45)

31
Jul

8.01.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

Jenkins Park 8:30

20 min. Runing clock

3 person Team

4 rounds For Time

Person A 5 DBThrusters + 4 laps

Person B High planks

Person C Rests

Directly into….

Max DB Thrusters with remaining time

(1 person works at a time)

30
Jul

7.31.20

Bell House Fitness – CrossFit

Metcon (Time)

5 SETS

50 Double Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL KB Front Rack Hold

:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets

RX+(53/35)RX(35/26)

(Score is Time)

29
Jul

7.30.20

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

35 AbMat Sit-ups

500/400 Meter Row

Or 25/18 Cal Echo Bike

28
Jul

7.29.20

Bell House Fitness – CrossFit

Front Squat

5-5-5-5-5-5-5 Front Squat*

*Start Light and Build to Heavy Set of 5

From the Ground

(Score is Weight)

Metcon (AMRAP – Reps)

E2MOM x 12 MINUTES

200m Run

Max Squat Cleans

RX+(185/135)RX(135/95)

(Score is Reps)

27
Jul

7.28.20

Bell House Fitness – CrossFit

Pressing Complex

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks

Metcon (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

26
Jul

7.27.20

Bell House Fitness – CrossFit

Snatch

Build a Moderate-Heavy Complex of:

1 Power Snatch

+ 1 Squat Snatch

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Snatch

3 Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets

(Score is Rounds + Reps)

RX+(115/75)RX(75/55)

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