Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP Part A: 2 Sets: 10 Step-back Lunges / Leg 15 Arm Circles (Forward) 15 Arm Circles (Backward) 20 Double Knee Tucks in Plank Part B: 2 Sets: 10 Single Arm DB Swings / Arm 10 Single Arm DB Press / Arm If needed, substitute a backpack for the DBs. ACCESSORY Rest, stretch, and recover STRETCHING 2 Sets: :30 Foam Roll Lower Back :30 Foam Roll Lats / Side Metcon (Weight) EQUIPMENT Every 2:00 for 6 Sets: 4 DB Push Press 4 DB Push Jerks 4 DB Split Jerks BODYWEIGHT Every 2:00 for 6 Sets: 4 Weighted Push Press 4 Weighted Push Jerks 4 Weighted Split Jerks ()Read more

Bell House Fitness – CrossFit Metcon (Weight) RX 6 Sets for Load: 2 Push Jerks + 1 Split Jerk INTERMEDIATE 6 Sets for Load: 2 Push Jerks + 1 Split Jerk BEGINNER 6 Sets for Load: 4 Push Jerks + 2 Split JerksRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP AMRAP 6: 10 Scorpion Stretch 10 High Plank to Low Plank 10 Up-Downs ACCESSORY Rest, stretch, and recover STRETCHING 2 Sets: :30 Foam Roll Lower Back :30 Foam Roll Lats / Side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 4 DB Devil’s Press 4 Handstand Push-ups 12 DB Renegade Rows BODYWEIGHT AMRAP 20: 4 Weighted Devil’s Press 4 Handstand Push-ups 12 Weighted Sumo Deadlift High Pull ()Read more

Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead more

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups INTERMEDIATE For Time: 120 Air Squats 50 V-ups 90 Air Squats 40 V-ups 60 Air Squats 30 V-ups BEGINNER For Time: 90 Air Squats 40 Tuck-ups 60 Air Squats 30 Tuck-ups 30 Air Squats 20 Tuck-upsRead more