WODS

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24
Sep

9.25.20

Bell House Fitness – CrossFit

Clean and Jerk

ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to

Overhead*

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead

(135/95)|(95/65)

(Score is Rounds + Reps)

23
Sep

9.24.20

Bell House Fitness – CrossFit

Metcon (No Measure)

EMOM x 28 MINUTES*

MIN 1 – :50 Run

MIN 2 – 2 Wall Walks then DB

Slides in Remaining Time

(50/35)|(35/25)

MIN 3 – 15 Glute Bridge-Ups then

Single DB Goblet Squats in

Remaining Time

MIN 4 – Walking Rest w/ Nasal

Breathing Only!

*Great day to see if athletes can

control breathing, not go to the

“breathless” state and practice

nasal breathing in the long EMOM.

(No Measure)

Birthday Cals! (Time)

Type Age in Comments

22
Sep

9.23.20

Bell House Fitness – CrossFit

Back Squat

I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

Metcon (AMRAP – Reps)

AMRAP 3:

Max Burpees

Metcon (AMRAP – Reps)

AMRAP 3:

Max Cals On Bike

21
Sep

9.22.20

Bell House Fitness – CrossFit

Metcon (No Measure)

5 SETS FOR QUALITY

10 “Library” Sumo Deadlifts

(225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

(No Measure)

20
Sep

9.21.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 10:

Max Cal Bike or Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MINUTES:

5 Pull-ups

10 Hand Release Push-Ups

15 Air Squats

18
Sep

9.19.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds)

8:30am @ Gym!! BE THERE

15
Sep

9.16.20

Bell House Fitness – CrossFit

Metcon (No Measure)

EMOM x 24 MINUTES

Min 1 – 250/200m Row Or .5/.4 mile bike

Min 2 – :50 Ring Dip or Bench Dip

Min 3 – :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

13
Sep

9.14.20

Bell House Fitness – CrossFit

Metcon (Time)

FOR TIME

10-8-6

Deadlifts (315/205)|(225/155)

10-20-30

Burpee to Target*

*Ideally 6″ Above Standing Reach (Score is Time)

1 2 3 25