Bell House Fitness – CrossFit 04.08.23 (Time) For time: 5-10-15-20-25-30: Clean and jerks (65/95 lb) Burpees MOD 1 For time: 5-10-15-20-25-30: Clean and jerks (55/75 lb) Burpees MOD 2 For time: 5-10-15-20-25: Clean and jerks (empty barbell) Burpees SKILL WORK Pre-workout: EMOM 6: 3 push jerks Strict Pulling Program 3×10 on each side – DB bent over rows (moderately heavy weight, pause for 2 seconds at the top of the rep) Rest 2:00 between each setRead more

Bell House Fitness – CrossFit Good Friday Hero WOD (AMRAP – Rounds and Reps) RX AMRAP 20 2 Rope Climbs 4 DB Strict Press (25/35) 10 Alt Pistols *Wear a weighted vest for a scaled up version Mod AMRAP 20 10 strict banded pull ups or 10 ring rows 10 DB strict press (15/25) 10 goblet squats (15/25) Strict Pulling Program 0-4 Strict Pull Ups 3×15 – knee pull ups with barbell Rest 2:00 between each set 5 or More Strict Pull Ups 3×5 – strict high ring pull ups/or chest to rings Rest 2:00 between each setRead more

Bell House Fitness – CrossFit Deadlift (RX 6 x 2:00 min rounds: 5 deadlifts (heavy) Max muscle-ups in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps)) 04.06.23 (AMRAP – Reps) RX 6 x 2:00 min rounds: 5 deadlifts (heavy) Max muscle-ups in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps). MOD 1 6 x 2:00 min rounds: 5 deadlifts (heavy) Max low ring muscle-up transitions in the remaining time – Rest 1:00 between rounds. – Score both the deadlift and muscle-up (reps).Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 400/500 m row 15 pull-ups 10 overhead squats (75/115 lb) MOD 1 AMRAP 12: 400/500 m row 10 pull-ups 10 overhead squats (55/75 lb) MOD 2 AMRAP 12: 300/400 m row 15 jumping pull-ups 10 overhead squats (35/55 lb) Power Snatch (SKILL WORK Pre-workout: Build to heavy 3-rep overhead squat from the floor with a power snatch.) Strict Pulling Program 3×20 – Lat Pulldowns (with PVC pipe and red or black band) Rest 1:00 between each setRead more

Bell House Fitness – CrossFit 04.04.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 50 double-unders 1 devils press (35/50 lb) 2 devils presses 3 devils presses 2 devils presses 1 devils presses – Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders. MOD 1 AMRAP 20 with a partner: :30 double-unders 1 devils press (20/35 lb) 2 devils presses 3 devils presses 2 devils presses 1 devils presses – Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going...Read more