Bell House Fitness – CrossFit Toes-To-Bar / Lunge (Time) RX For time: 30 toes-to-bars 30-yard KB front rack lunge (53/70 lb) 20 toes-to-bars 20-yard KB front rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. Mod 1 For time: 30 toes-to-bars 30-yard KB front rack lunge (26/35 lb) 20 toes-to-bars 20-yard KB front-rack lunge 10 toes-to-bars 10-yard KB front rack lunge – Use two KBs for the front-rack lunges. Mod 2 For time: 30 hanging knee raises 30-yard walking lunge 20 hanging knee raises 20-yard walking lunge 10 hanging knee raises 10-yard walking lungeSKILL WORK Post-workout: 8 sets: :20 double-unders – Rest :10Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.To learn more about Lumberjack 20 click hereMod 1 For time: 20 deadlifts (105/155 lb) 400-m run 20 KB swings (16/24 kg) 400-m run 20 overhead squats (55/75 lb) 400-m run 20 burpees 400-m run 20 pull-ups 400-m run 20 box jumps (20/24 in) 400-m run 20 DB squat cleans (20/35 lb) 400-m run Mod 2 For time: 20 deadlifts (55/75 lb) 200-m run 20 KB swings (8/12 kg) 200-m run 20 overhead squats (35/45 lb) 200-m run 20 burpees...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 3 rounds for reps: 1:30 air squats 1:30 sit-ups 1:30 calorie row Mod 1 Same as Rx’d Mod 2 Same as Rx’dSKILL WORK Post-workout: Accumulate: 2:00 in a handstand – Stomach facing the wall.Read more

Bell House Fitness – LiftingRead more