Bell House Fitness – CrossFit Metcon (Time) For time with a partner: 150 KB Swings (35/53) 150 Weighted Step Ups (35/53) 150 Sit Ups 150 Pull UpsPartners break up the reps as desired but should try to hit 150 reps of each movement as quickly as possible.Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 2:00 jog (slow) 50-ft bunny hops 50-ft side shuffle/direction 50-ft skipping high knees 50-ft butt kickers 50-ft toy soldiers 50-ft walking lunge 3 sets: :30 run (building in pace) 5 DB squats – Rest :30-1:00 between sets. ACCESSORY Rest, stretch, recover STRETCHING 2 sets: :30 standing quad stretch/leg :30 pigeon stretch/leg Metcon (Time) EQUIPMENT 7 rounds for time: 400-m run 29 DB squats BODYWEIGHT 7 rounds for time: 400-m run 29 weighted squats ()Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click hereMod 1 7 rounds for time: 400-m run 29 back squats (65/95 lb) Mod 2 5 rounds for time: 200-m run 15 back squats (35/45 lb)Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bars 30 box jumps 10 wall walks Mod 1 For time: 5 wall walks 30 box jumps (20/24 in) 20 strict knees-to-elbows 30 box jumps 20 strict toes-to-bars 30 box jumps 5 wall walks Mod 2 For time: 10 inchworms on a box 20 box jumps (12/20 in) 20 hanging knee raises 20 box jumps (12/20 in) 20 hanging knee raises 20 box jumps (12/20 in) 10 inchworms on a boxRead more