WODS

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13
Mar

3.14.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (135/95)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95)

100/70 Calorie Assault Bike

5 Rounds of “DT”(135/95)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

12
Mar

3.13.20

Bell House Fitness – CrossFit

Metcon (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

11
Mar

3.12.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (53/35)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (53/35)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time

10
Mar

3.11.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible (20 Minute Cap):

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

9
Mar

3.10.20

Bell House Fitness – CrossFit

Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

8
Mar

3.09.20

Bell House Fitness – CrossFit

Metcon (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

7
Mar

3.07.20

Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds for time:

200m Run with KB

50 Box Jumps

50 Wallballs (20/14)

5
Mar

3.05.20

Bell House Fitness – CrossFit

Overhead Squat (Work to heave set of 3 reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups