Bell House Fitness – CrossFit CrossFit Games 2007 Event 1 (Time) RX For time: 1000-m row then… 5 rounds: 25 pull-ups 7 push jerks (95/135 lb) Mod 1 For time: 1000-m row then… 5 rounds: 15 pull-ups 7 push jerks (75/115 lb) Mod 2 For time: 1000-m row then… 5 rounds: 15 jumping pull-ups 7 push jerks (65/95 lb)SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 5-rep touch and go push jerk from the floor – Athletes may NOT rest with the bar in the front rack between reps.Read more

Bell House Fitness – CrossFit Happy Star (Time) RX For time: 300-m run 5 burpee box overs (20/24 in) 5 thrusters (95/135 lb) 300-m run 7 burpee box overs 7 thrusters (105/145 lb) 300-m run 9 burpee box overs 9 thrusters (110/155 lb) 300-m run 11 burpee box overs 11 thrusters (115/165 lb) Mod 1 For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (65/95 lb) 300-m run 7 burpee box overs 7 thrusters (75/105 lb) 300-m run 9 burpee box overs 9 thrusters (85/115 lb) 300-m run 11 burpee box overs 11 thrusters (95/125 lb) Mod 2 For time: 300-m run 5 burpee box overs (20 in) 5 thrusters (35/45 lb) 300-m run 7 burpee box overs 7 thrusters (45/55 lb) 300-m run 9 burpee box overs 9 thrusters (55/75 lb) 300-m run 11 burpee box overs 11 thrusters (65/95 lb)SKILL WORK Post-workout: 3 sets: :20...Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 150 double-unders 30 KB box step-ups (35/53 lb) (20 in) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups Mod 1 For time: 100 double-unders 30 KB box step-ups (35/53 lb) (20 in) 65 double-unders 20 KB box step-ups 30 double-unders 10 KB box step-ups Mod 2 For time: 150 single-unders 30 KB box step-ups (18/26 lb) (20 in) 100 single-unders 20 KB box step-ups 50 single-unders 10 KB box step-upsSKILL WORK Pre-workout: 4 sets for load: 8 double-KB front rack squats – Rest 1:00-1:30 between sets.Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 400/500-m row then… 24-18-12: Power snatches (55/75 lb) 12-9-6: Bar muscle-ups then… 400/500-m row Mod 1 For time: 400/500-m row then… 24-18-12: Power snatches (45/65 lb) 12-9-6: Chest-to-bar pull-ups then… 400/500-m row Mod 2 For time: 400/500-m row then… 15-12-9: Power snatches (35/45 lb) Jumping pull-ups then… 400/500-m rowRead more