WODS

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4
Mar

3.04.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

3
Mar

3.03.20

Bell House Fitness – CrossFit

Complex

5 Sets:

3-Position Power Clean

3 Push Jerks

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

2
Mar

3.02.20

Bell House Fitness – CrossFit

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Bike Calories

1 Minute Rest

29
Feb

2.29.20

Bell House Fitness – CrossFit

5k Run (Time)

Max Effort 5k Run

Half Marathon (Time)

13.1 Miles for time

28
Feb

2.28.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

27
Feb

2.27.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

26
Feb

2.26.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

25
Feb

2.25.20

Bell House Fitness – CrossFit

Metcon (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*