WODS

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10
Feb

2.10.20

Bell House Fitness – CrossFit

Hang Clean (Work to a heavy single)

Metcon (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (115/85)

30 Double Unders

2 Hang Squat Cleans (115/85)

30 Double Unders

3 Hang Squat Cleans (115/85)

8
Feb

2.08.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)

7
Feb

2.07.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

6
Feb

2.06.20

Bell House Fitness – CrossFit

Muscle Snatch

Build to Moderate Set of 3

Metcon (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

5
Feb

2.05.20

Bell House Fitness – CrossFit

Metcon (Time)

Buy-In: 15 Clusters (115/85)

3 Rounds:

21/15 Calorie Bike

15 Pull-ups

Cash-Out: 15 Clusters (115/85)

RX+(165/115) CTB

4
Feb

2.04.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Burpees

25 Double Unders

3
Feb

2.03.20

Bell House Fitness – CrossFit

Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs

Score is slowest round

1
Feb

2.01.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest