Bell House Fitness – CrossFit Metcon (8 Rounds for time) RX Every 5:00 x 3 rounds: 800-m run then… Every 3:00 x 5 rounds: 400-m run Mod 1 Same as Rx’d Mod 2 Every 5:00 x 3 rounds: 400-m run then… Every 3:00 x 5 rounds: 200-m runRead more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 9 ring rows 3 overhead squats (65/95 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. Mod 1 AMRAP 12: 9 ring rows 3 overhead squats (55/75 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires. Mod 2 AMRAP 12: 9 ring rows 3 overhead squats (35/45 lb) 9 ring rows 6 overhead squats 9 ring rows 9 overhead squats – Continue the pattern of adding 3-reps to the overhead squats until time expires.SKILL WORK Pre-workout: Build to heavy 3-rep overhead squat from the floor with a power snatch.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50-40-30-20-10: Push-ups 25-20-15-10-5: Box jump overs (20/24 in) Mod 1 For time: 35-30-20-10-10: Push-ups 25-20-15-10-5: Box jump overs (20/24 in) Mod 2 For time: 25-20-15-10-5: Push-ups from knees 25-20-15-10-5: Box step overs (12/20 in)SKILL WORK Post-workout: 5 sets for height: 3 box jumps – Rest as needed between sets.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time with a partner: 30 clean and jerks (95/135 lb) 30 muscle-ups 30 snatches – One partner works while one rests. Partition the reps as needed. Mod 1 For time with a partner: 30 clean and jerks (65/95 lb) 30 burpee pull-ups 30 snatches – One partner works while one rests. Partition the reps as needed. Mod 2 For time with a partner: 60 DB clean and jerks (10/15 lb) 60 jumping pull-ups 60 snatches – One partner works while one rests. Partition the reps as needed.Read more