Bell House Fitness – CrossFit Metcon (AMRAP – Reps) 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds RestScore is lowest total reps in round. Example: 10 DL 13 Sit-ups = 23repsRead 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 herePartition how you want* Subs for Run: 2000m Row 100/80 Cal Bike “Will Lindsay” (Time) 10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell Lunges (2×50/35 lb) 19 Air Squats Wear a Weight Vest if you have one (20/14 lb)This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019. Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight...Read 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 here*Partition as needed. Example 20 rounds of 5-10-15, 10 rounds of 10-20-30.Read more

Bell House Fitness – CrossFit Warm-up (No Measure) Upper Body 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute Each Side 3. Wrist Stretches: 1 Minute Lower Body 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute Metcon (No Measure) 10min. For Quality 50/35 cal Bike 40 burpees 2min. Rest 10min. For Quality 50/35 Cal Row 40 alt. box step upsSTIMULUS • Getting sweaty and working the metabolic conditioning in this active recovery piece • With it being active recovery, let’s keep the intensity low and the quality high • Let’s work to keep a steady heart rate throughout the entire workout • Standard burpees here, full hip extension at the top and chest to the ground at the bottomRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)Read more