WODS

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13
Feb

2.13.20

Bell House Fitness – CrossFit

Metcon (Time)

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (53/35)

50′ Walking Lunge

15/12 Calorie Assault Bike

12
Feb

2.12.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

11
Feb

2.11.20

Bell House Fitness – CrossFit

Bench Press

Build to Heavy Set of 3

Metcon (4 Rounds for reps)

Tabata Intervals:

Strict Pull-ups

Bike Calories

Push-ups

Bike Calories

**Tabata** = 8 Rounds of :20 On, :10 Off

10
Feb

2.10.20

Bell House Fitness – CrossFit

Hang Clean (Work to a heavy single)

Metcon (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (115/85)

30 Double Unders

2 Hang Squat Cleans (115/85)

30 Double Unders

3 Hang Squat Cleans (115/85)

8
Feb

2.08.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/95)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/105)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/135)

7
Feb

2.07.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg



Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

6
Feb

2.06.20

Bell House Fitness – CrossFit

Muscle Snatch

Build to Moderate Set of 3

Metcon (Weight)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

5
Feb

2.05.20

Bell House Fitness – CrossFit

Metcon (Time)

Buy-In: 15 Clusters (115/85)

3 Rounds:

21/15 Calorie Bike

15 Pull-ups

Cash-Out: 15 Clusters (115/85)

RX+(165/115) CTB