WODS

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15
Jun

6.16.20

Bell House Fitness – CrossFit

Metcon (Time)

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 American KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Metcon (AMRAP – Reps)

AMRAP 4

14
Jun

6.15.20

Bell House Fitness – CrossFit

Back Squat (5x3reps)

Keep loading Moderate to Moderate-Heavy

Metcon (Time)

4 ROUNDS FOR TIME

20 Wall Balls (20/14)

15 Lateral DB Box Step Overs (35/25)

15 DB Push Press

*20″ Box Height. Hold DBs “Suitcase” style.

(Score is Time)

RX+ 50/35

12
Jun

6.13.20

Bell House Fitness – CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 15

Partner A – 10 push ups 200m run

Partner B – Plank hold while partner A works

Partner C- Rest

11
Jun

6.12.20

Bell House Fitness – CrossFit

Push Press (5×5 )

Loading should stay moderate today, looking for perfect execution. The weight should stay the same across all 5 sets but go off of feel and execution here. We should be more focused on the mechanics of the lift today than the load on the bar.

Metcon (Time)

21-15-12-9-6-3

Hang Power Clean

Push Press

Burpee Box Jump Overs(24/20)

RX(75/55) RX+(115/75)

10
Jun

6.11.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks

(Score is Rounds + Reps)

9
Jun

6.10.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatches (75/55)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatches (95/65)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatches (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatches (Athlete Choice)

8
Jun

6.09.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds

800m Run

40 Sit ups

30 KBS(53/35)

Rest 1min. Between rounds

7
Jun

6.08.20

Bell House Fitness – CrossFit

Front Squat (5 x 5 Moderate Weight*)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

12/10 Cal Bike

8 Front Rack Lunges (95/65)

8 Hand Release Push ups

Rest 2:00

AMRAP 6

12/10 Cal Row

8 Front Rack Lunges (95/65)

8 Hand Release Push ups