Bell House Fitness – CrossFit Metcon (3 Rounds for time) On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap* Metcon (3 Rounds for time) HOME GYM WOD On the 0:00… 1 Mile Run On the 10:00… 100 Burpees On the 20:00… 1 Mile RunStimulus Opportunity to practice pacing larger intervals Aim to keep the second 1 mile run within :10 -: 15 seconds of the first Your score will be 3 separate completion times (system will add together sum total) If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard 8:00 Time Cap on Part #2 (burpees) WARM-UP: 3 Rounds: 30 Seconds Samson Stretch Video https://www.youtube.com/watch?v=V3-tEdWuTbc&feature=youtu.be 10 Glute Bridges 30 Seconds Cossack Squats Video https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be 5 Push-ups 200m Jog (1st slow, 2nd moderate, 3rd at planned...Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 21 Power Snatches (95/65) 5 Rounds of “Cindy” 21 Overhead Squats (95/65) 5 Rounds of “Cindy” 21 Squat Snatches (95/65) Metcon (Time) Home Gym 3 Rounds For Time: 800m Run 30 Dumbbell Power Snatches 50/35 30 Goblet Squats Equipment Free 3 Rounds For Time: 800m Run 50 Sit-ups 50 Air Squats SUBS Run 100 toe taps to begin and finish each round Video: https://www.youtube.com/watch?v=TLdzkrsGl6I&feature=youtu.be MOVEMENT PREP WARMUP SET 100 Meter jog 6 AB-Mat Sit-ups 6 Air SquatsRead more

Bell House Fitness – CrossFit Metcon (Time) Teams of 3 For Time (30 Minute Cap): 5 Rounds of “DT” (135/95) 100/70 Calorie Assault Bike 5 Rounds of “DT” (135/95) 100/70 Calorie Assault Bike 5 Rounds of “DT”(135/95) 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push JerksRead more

Bell House Fitness – CrossFit Metcon (Time) Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) AMRAP 18: 10 Russian Kettlebell Swings (53/35) 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (53/35) 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs … Continue to Add (10) Reps Until TimeRead more