Bell House Fitness – CrossFit Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click hereMod 1 For time: 21 thrusters (65/95 lb) 6 rope climbs (15 ft) 15 thrusters 4 rope climbs (15 ft) 9 thrusters 3 rope climbs (15 ft) Mod 2 For time: 21 thrusters (55/75 lb) 6 rope climb pull-to-stands 15 thrusters 4 rope climb pull-to-stands 9 thrusters 3 rope climb pull-to-stands SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 2-rep thruster from rack.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50-40-30-20-10 DB snatches (35/50 lb) – Perform 12 toes-to-bars + 50 double-unders after each round. Mod 1 For time: 35-30-25-20-10 DB snatches (35/50 lb) – Perform 8 toes-to-bars + 30 double-unders after each round. Mod 2 For time: 35-30-25-20-10 DB snatches (10/20 lb) – Perform 10 sit-ups + 50 single-unders after each round.Read more

Bell House Fitness – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restMod 1 3 rounds for max reps of: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00 sumo deadlift high pulls (55/75 lb) 1:00 box jumps (20 in) 1:00 push presses (55/75 lb) 1:00 rowing calories Rest 1:00 Mod 2 3 rounds for max reps of: 1:00 wall-ball shots (10/14 lb)(9/10 ft) 1:00 sumo deadlift high pulls (35/45 lb) 1:00 box step-ups (20 in) 1:00 push presses (35/45 lb) 1:00 rowing calories Rest 1:00Read more

Bell House Fitness – CrossFit Roaming Diane (Time) RX For time: 21 deadlifts (155/225 lb) 21-m handstand walk 15 deadlifts 15-m handstand walk 9 deadlifts 9-m handstand walk Mod 1 For time: 21 deadlifts (105/155 lb) 12-m handstand walk 15 deadlifts 9-m handstand walk 9 deadlifts 6-m handstand walk Mod 2 For time: 21 deadlifts (65/95 lb) 21-m bear crawl 15 deadlifts 15-m bear crawl 9 deadlifts 9-m bear crawlSKILL WORK Post-workout: 3 Sets: 200-m KB farmers carry (24/32 kg)Read more

Bell House Fitness – LiftingRead more