WODS

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22
Jan

1.22.20

Bell House Fitness – CrossFit

Metcon (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

RX+(115/85)CTB(30/24)(70/53)

21
Jan

1.21.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

20
Jan

1.20.20

Bell House Fitness – CrossFit

Back Squat

Work to a heavy set of 3 reps

Metcon (Time)

For Time:

50/35 Cal Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/35 Cal Row

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)