WODs

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14
Oct

10.15.21

Bell House Fitness – Home Gym

Metcon (AMRAP – Reps)

AMRAP 20:

300 Meter Run

Max Unbroken Strict Handstand Push Ups

*Score = Total HSPU

*Should be able to get 7 reps per round

13
Oct

10.14.21

Bell House Fitness – Home Gym

Metcon (Time)

30-20-10:

Double Dumbbell Hang Power Cleans

AbMat Sit-ups

Double Dumbbell Step Back Lunges

AbMat Sit-ups

13
Oct

10.14.21

Bell House Fitness – CrossFit

Hang Power Clean (Part 1: Hang Power Clean 7-7-7-5-5-5-3-3-3)

Metcon (Time)

30-20-10:

Hang Power Cleans (65/45)

AbMat Sit-ups

Step Back Lunges (65/45)

AbMat Sit-ups

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12
Oct

10.13.21

Bell House Fitness – Home Gym

Metcon (9 Rounds for time)

[On the 0]:

200 Meter Run (1:00 on Any Machine) + 6 Double Dumbbell Deadlifts

[On the 2]:

400 Meter Run (2:00 on Any Machine) + 12 Double Dumbbell Deadlifts

[On the 6]:

600 Meter Run (3:00 on Any Machine) + 18 Double Dumbbell Deadlifts

[On the 12]:

200 Meter Run (1:00 on Any Machine) + 6 Double Dumbbell Deadlifts

[On the 14]:

400 Meter Run (2:00 on Any Machine) + 12 Double Dumbbell Deadlifts

[On the 18]:

600 Meter Run (3:00 on Any Machine) + 18 Double Dumbbell Deadlifts

[On the 24]:

200 Meter Run (1:00 on Any Machine) + 6 Double Dumbbell Deadlifts

[On the 26]:

400 Meter Run (2:00 on Any Machine) + 12 Double Dumbbell Deadlifts

[On the 30]:

600 Meter Run (3:00 on Any Machine) + 18 Double Dumbbell Deadlifts

[Cap at 36:00]

12
Oct

10.13.21

Bell House Fitness – CrossFit

Metcon (9 Rounds for time)

[On the 0]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 2]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 6]:

600 Meter Run + 9 Deadlifts (155/105)

[On the 12]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 14]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 18]:

600 Meter Run + 9 Deadlifts (155/105)

[On the 24]:

200 Meter Run + 3 Deadlifts (155/105)

[On the 26]:

400 Meter Run + 6 Deadlifts (155/105)

[On the 30]:

600 Meter Run + 9 Deadlifts (155/105)

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11
Oct

10.12.21

Bell House Fitness – Home Gym

Metcon (Time)

3 Rounds For Time:

10 Double Dumbbell Front Squats

(If Dumbbells are light do 15 Reps)

40 Sit Ups

50 Double Unders