WODs

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18
Apr

4.19.21

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds:

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

25 Wallballs (20/14)

25′ Single Dumbbell Front Rack Walking Lunge (50/35)

10 Single Arm Devil Presses (50/35)

16
Apr

4.17.21

Bell House Fitness – CrossFit

Metcon (Calories)

5 rounds: (20 min AMRAP)

Partner A

AMRAP 2:

Max Cal. Bike

Partner B:

10 HSPU

10 Pull ups

Or…

20 Push ups

15 Ring Rows

Switch.

15
Apr

4.16.21

Bell House Fitness – CrossFit

Metcon (Time)

10 Rounds For Time:

3 Power Clean and Jerks (135/95#)

6 Ring Dips

9 Kettlebell Swings (53/35#)

14
Apr

4.15.21

Bell House Fitness – CrossFit

Back Squat

“Back Squat Pyramid”

For Load:

6-4-2-2-2-4-6

Bonus…

“On The Nose”

1 Round For Time:

400m Run

50 Air Squats

40 AbMat Sit-ups

(6:00 CAP)

13
Apr

4.14.21

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

5 Power Snatches (135/95#)

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

15 Power Snatches (75/55#)

11
Apr

4.12.21

Bell House Fitness – CrossFit

Metcon (Time)

5 Rounds For Time:

15 Chest to Bar Pull-ups

12/9 Calorie Assault Bike

9 Thrusters (115/85#)

9
Apr

4.10.21

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

2,000 Meter Row or 1 Mile Run

10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

8
Apr

4.09.21

Bell House Fitness – CrossFit

Metcon (Time)

2 Rounds for Time

10 Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14)

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