WODS

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27
Jan

1.27.21

Bell House Fitness – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4:

24/18 Calorie Row

24 Alternating Dumbbell Snatches (50/35)

24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

18/14 Calorie Row

18 Alternating Dumbbell Snatches

(50/35)

18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

12/9 Calorie Row

12 Alternating Dumbbell Snatches (50/35)

12 Thrusters (75/55)

26
Jan

1.26.21

Bell House Fitness – CrossFit

Push Jerk

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3 Box Jump Overs (24″/20″)

3 Toes to Bar

3 Push Jerks (135/95)

3 Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

6 Toes to Bar

6 Push Jerks (135/95)

6 Chest to Bar Pull-ups



Add 3 Reps Each Round

23
Jan

1.23.21

Bell House Fitness – CrossFit

Metcon (5 Rounds for reps)

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute Max Power Cleans (135/95)

1 Minute Max Burpees

1 Minute Rest

20
Jan

1.20.21

Bell House Fitness – CrossFit

Metcon (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (95/65)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (115/75)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks

Beefed up option

(30″/24″) box (135/95)(155/105)(185/135) Bars

19
Jan

1.19.21

Bell House Fitness – CrossFit

Metcon (Time)

7 Rounds For Time:

500 Meter Assault Bike

30 Double Unders

10 Burpees

14
Jan

1.14.21 HG

Bell House Fitness – Home Gym

Metcon (Time)

10 Rounds For Time [25 Minute Cap]:

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups

13
Jan

1.13.21

Bell House Fitness – CrossFit

Metcon (Time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike

12
Jan

1.12.21

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)

1 2 3 35