WODS

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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

30
Jan

1.30.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

29
Jan

1.29.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row