Bell House Fitness – CrossFit Metcon (Time) RX For time: 9-15-21: Back squats (155/225 lb) – Run 400 m after each set of back squats. Mod 1 For time: 9-15-21: Back squats (105/155 lb) – Run 400 m after each set of back squats. Mod 2 For time: 9-15-21: Back squats (65/95 lb) – Run 200 m after each set of back squats.SKILL WORK Pre-workout: For load: EMOM 10: 2 back squatsRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 7 rounds for reps: 15 DB deadlifts (35/50 lb) 1:00 calorie bike – Rest 1:00 Mod 1 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 Mod 2 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie bike – Rest 1:00SKILL WORK Post-workout: 5 sets each with a partner: :45 DB front-rack hold Max GHD sit-ups – P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For total time: 3 rounds: 12 strict handstand push-ups 50 air squats – Rest 3:00 – 3 rounds: 12 kipping handstand push-ups 25 box jumps (20/24 in) Mod 1 For total time: 3 rounds: 6 handstand push-up negatives 50 air squats – Rest 3:00 – 3 rounds: 6 kipping handstand push-ups 25 box jumps (20/24 in) Mod 2 For total time: 3 rounds: 15 hand-release push-ups 30 air squats – Rest 3:00 – 3 rounds: 15 push-ups 15 box jumps (20/24 in)SKILL WORK Pre-workout: On a 5:00 clock: Max-distance handstand walkRead more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Time) Partner “RJ” RX 5 rounds with a partner: 800-m run 50 push-ups 5 rope climbs (15 ft) Mod 1 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs (15 ft) Mod 2 5 rounds with a partner: 400-m run 30 push-ups 6 pull-to-standsRead more