WODS

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11
Sep

9.12.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

@gym!!!

AMRAP 20 Partner:

1 person-

100m run with DB

10 single DB Devils Press

1 person-

40 Goblet lunges

Then switch.

(35/25)

10
Sep

9.11.20

Bell House Fitness – CrossFit

Metcon (Time)

HERO WORKOUT*

“9/11”

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed

to CF BelAir.

**Athletes may start with either the

run or the row and finish the

workout with the other.

(Score is Time)

9
Sep

9.10.20

Bell House Fitness – CrossFit

Back Squat

ON A 20:00 RUNNING CLOCK…

Build to 2RM Back Squat

(Score is Weight)

Metcon (Time)

E3MOM x 15 MINUTES

3 ROUNDS FOR TIME

7 Burpees

5 DB Hang Squat Cleans

(50/35)|(35/20)

(Score is Slowest Time)

3
Sep

9.04.20

Bell House Fitness – CrossFit

Shoulder Press

1×6 @ 70% of 2RM

(Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of

2RM Next Week — Move Well!

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 DB Waist to Overhead

10 DB Push Press

80 Single Unders

(Score is Rounds + Reps)

(50/35)|(35/20)

2
Sep

9.03.20

Bell House Fitness – CrossFit

Metcon (Time)

4 SETS*

35/25 Cal Bike or 500/400m Ros

12 Burpees

-Rest 3:00 b/t Sets-

*Suggested 3:00 Cap Each Set

(Score is Slowest Time)

31
Aug

9.01.20

Bell House Fitness – CrossFit

Back Squat

1×6 @ 70% of 2RM

(Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of

2RM Next Week — Move Well!

Metcon (3 Rounds for reps)

“TABATA”

8 SETS EACH (:20 on /:10 off)

TABATA 1 – Max WB Front Squats

TABATA 2 – Max Push-Ups

TABATA 3 – Max Wall Balls

-Rest :30 b/t Each Tabata-

(20/14)(Score is Reps)

30
Aug

8.31.20

Bell House Fitness – CrossFit

Deadlift

DEADLIFT

1×6 @ 70% of 2RM

(Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of

2RM Next Week — Move Well!

(Score is Weight)

Metcon (Time)

3 ROUNDS FOR TIME

1000/800m Row or 50/33 Cal Bike

10 Front Rack Lunges

20 Sumo DL High Pull

10 Front Rack Lunges

(115/75)|(75/55)(Score is Time)

Bike changed from 60/45 after 6:30am

27
Aug

8.28.20

Bell House Fitness – CrossFit

Back Squat

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o

failure…no more than 4-6.

(Score is Weight)

Metcon (No Measure)

EMOM x 12 MINUTES

2 Hang Squat Cleans

(155/105)|(115/75)

2 Push Jerks

2 Front Squats

*Complex must be completed

without dropping the barbell. Rest

remainder of each minute.

(No Measure)