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27
Jul

7.28.21

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man””

[Continue Adding 1 Round of Macho Man until 13:00 expires]

[Barbell: 105/75]

27
Jul

7.28.21

Bell House Fitness – Home Gym

Metcon (AMRAP – Rounds and Reps)

AT HOME

AMRAP 13:

10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell “Macho Man”

[Continue Adding 1 Round of Macho Man]

Dumbbells: (50/35)

EQUIPMENT-FREE

AMRAP 13:

10 Burpees, 1 Round of 5 Push-ups, 10 Sit-ups, 15 Air Squats

10 Burpees, 2 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats

10 Burpees, 3 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats

10 Burpees, 4 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats

10 Burpees, 5 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats

[Continue Adding 1 Round of 5 Push-ups, 10 Sit-ups, 15 Air Squats]

26
Jul

7.27.21

Bell House Fitness – CrossFit

Metcon (Time)

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run

26
Jul

7.27.21

Bell House Fitness – Home Gym

Metcon (Time)

AT HOME

On the 10:00 x 3 Rounds:

1 Mile Run

EQUIPMENT-FREE

On the 10:00 x 3 Rounds:

1 Mile Run

25
Jul

7.26.21

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

21-15-9:

Power Snatches (65/45)

Kipping Pull-ups

Metcon (Weight)

SNATCH COMPLEX (For Load & Quality)

From 10:00-18:00:

In the remaining time:

1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat

25
Jul

7.26.21

Bell House Fitness – Home Gym

Metcon (Time)

AT HOME

For Time:

21-15-9:

Single Arm Dumbbell Squat Snatches (40/30)

Double Dumbbell Bent Over Rows

EQUIPMENT-FREE

For Time:

21-15-9:

V-Ups

10m Shuttle Sprints

23
Jul

7.24.21

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

15 Squat Cleans

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

*Run 200m after each movement*

[Barbell: 95/65]

Complete Bellhouse feedback form below

https://forms.gle/58hbFETnYEpbpory7

23
Jul

7.24.21

Bell House Fitness – Home Gym

Metcon (Time)

AT HOME

For Time:

15 Double Dumbbell Squat Cleans

12 Double Dumbbell Squat Cleans,

9 Double Dumbbell Squat Cleans

6 Double Dumbbell Squat Cleans

6 Double Dumbbell Push Jerks

9 Double Dumbbell Push Jerks

12 Double Dumbbell Push Jerks

15 Double Dumbbell Push Jerks

Run 200m after every set

[Dumbbell: 50/35]

EQUIPMENT-FREE

For Time:

50 Air Squats

40 Air Squats

30 Air Squats

20 Air Squats

20 Push-ups

30 Push-ups

40 Push-ups

50 Push-ups

Run 200m after every set

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