WODS

Refer A Friend

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18
Jan

1.18.19

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

100each sit up buy in

10 KBS(53/35)

50ft walking lunge w/KB

17
Jan

1.17.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

16
Jan

1.16.20

Bell House Fitness – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

15
Jan

1.15.20

Bell House Fitness – CrossFit

Front Squat

Build to a Heavy Complex:

1 Pausing Front Squat

1 Front Squat

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (135/95)

RX+(165/115)

13
Jan

1.13.20

Bell House Fitness – CrossFit

Clean and Jerk

Power Clean and Jerk

Build to a Heavy Single

Metcon (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

11
Jan

1.11.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Assault Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Assault Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Assault Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Assault Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Assault Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)