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

Bell House Fitness – CrossFit Front Squat (7 sets for load: 1 front squat + 3 back squats) Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups must be double overhand grip If you have 0-4 strict pull ups If you have 5 or more strict pull ups Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull upsRead more