Bell House Fitness – CrossFit Push Jerk (5 sets for load: 5 push jerks) SKILL WORK Pre-workout: On an 8:00 clock: Handstand walk/wall walk practiceRead more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 12 alternating DB snatches (35/50 lb) 4 bar muscle-ups Mod 1 AMRAP 10: 12 alternating DB snatches (20/35 lb) 4 chest-to-bar pull-ups Mod 2 AMRAP 10: 12 alternating DB snatches (10/15 lb) 4 banded pull-upsSKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy 5-rep DB snatch/arm – Complete 5 consecutive reps on one arm, then 5 more on the other.Read more

Bell House Fitness – CrossFit Metcon (Calories) RX On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired.SKILL WORK Post-workout: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. Front Squat (RX On a 20:00 clock: 10 rounds: 3 front squats)Read more

Bell House Fitness – CrossFit Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25 BurpeesIn honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011To learn more about Del click hereMod 1 For time: 25 burpees 400-m weighted run (10/14 lb) 25 strict pull-ups 400-m weighted run 15 handstand push-ups 400-m weighted run 25 chin-over-bar pull-ups 400-m weighted run 25 burpees Mod 2 For time: 25 burpees 400-m run 25 ring rows 200-m run 15 push-ups 400-m run 25 jumping pull-ups 200-m run 25 burpeesRead more