Bell House Fitness – CrossFit Metcon (Time) For Time: 1 Mile Run 60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards) 50 Kipping Pull-ups 40 Bar-Facing Burpees 30 Power Snatches (95/65)Read more

Bell House Fitness – CrossFit Metcon (Time) 3 Rounds For Time: 800 Meter Run 50 Wall Balls (14/20) 20 Alternating Single Dumbbell Devil Presses (35/25)Read more

Bell House Fitness – CrossFit Metcon (Time) 4 Rounds For Time: 500 Meter Row 9 Deadlifts (185/125) 18 Double Dumbbell Push Press (35/25)Read more

Bell House Fitness – Home Gym Metcon (Time) AT HOME For Time: 200 Double Unders (Partner hangs from pull-up bar) 400m Run (200m Relays) 100 Knees-to-Elbow (Partner holds a plank on elbows) 800m Run (200m Relays) 200m Double Dumbbell Lunge (50/35) (Partners lunge together. Each partner lunges with one dumbbell) 1200m Run (200m Relays) For the Standing Bike, athletes cannot do more than 15 cals at a time Score = Time it takes to complete the workout 30:00 Time Cap Individual: 100 DU 200m Run 50 Sit-ups 400m Run 200m DB Walking Lunge 600m Run EQUIPMENT-FREE Individual Version: 100 Line Hops 200m Run 50 Sit-ups 400m Run 200m Walking Lunge 600m RunRead more

Bell House Fitness – Home Gym Metcon (AMRAP – Rounds and Reps) AT HOME AMRAP 13: 10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell “Macho Man” 10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell “Macho Man” 10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell “Macho Man” 10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell “Macho Man” 10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell “Macho Man” [Continue Adding 1 Round of Macho Man] Dumbbells: (50/35) EQUIPMENT-FREE AMRAP 13: 10 Burpees, 1 Round of 5 Push-ups, 10 Sit-ups, 15 Air Squats 10 Burpees, 2 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats 10 Burpees, 3 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats 10 Burpees, 4 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats 10 Burpees, 5 Rounds of 5 Push-ups, 10 Sit-ups, 15 Air Squats [Continue Adding 1 Round of 5 Push-ups,...Read more