Bell House Fitness – CrossFit Metcon (10 Rounds for time) On the 3:00 x 10 Rounds: 15/12 Calorie Row 12/9 Calorie Assault BikeRead more

Bell House Fitness – CrossFit Metcon (Calories) On the 4:00 x 5 Rounds: :30 Hollow Hold 30 Abmat Sit ups In Time Remaining Bike For Calories *Score = the lowest amount of calories in a round Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Bell House Fitness – CrossFit Metcon (Time) 3 Rounds For Time: 36/24 Calorie Assault Bike 24 Toes to Bar 12 Jerks (185/135)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 2, 4, 6, 8, 10…. Box Jump Over (30/24″) DB Plank Rows (50/35#) *Run 200 after every round *1 Plank Row = In a plank, row right, row left *This is an ascending ladder rep scheme. Add 2 reps to each movement for each round *Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2) *For the Run 1 meter = 1 repRead more