Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 200-m run 21/30-cal. row 40 air squats Mod 1 Same as Rx’d Mod 2 AMRAP 20: 200-m run 15/21-cal. row 25 air squatsRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 25 w/ a partner: 50 calories 50 dumbbell snatches (35/50 lb) 50 GHD sit-ups 50 wall-ball shots (14/20 lb) (9/10 ft) – Use any machine available for the calories. Mod 1 Same as Rx’d – Consider performing smaller sets of each movement. Mod 2 AMRAP 25 w/ a partner: 50 calories 50 dumbbell snatches (10/15 lb) 50 sit-ups 50 wall-ball shots (6/10 lb) (9/10 ft) – Use any machine available for the calories.Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (4 Rounds for time) RX On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 75 chest-to-bar pull-ups From 10:00-15:00: 75 burpees-to-target From 15:00-20:00: 800/1,000-m row – Score is total combined work time. Mod 1 On a 20:00 clock, each for time: From 0:00-5:00: 800-m sprint From 5:00-10:00: 50 chest-to-bar pull-ups From 10:00-15:00: 50 burpees-to-target From 15:00-20:00: 800/1,000-m row – Score is total combined work time. Mod 2 On a 20:00 clock, each for time: From 0:00-5:00: 600-m sprint From 5:00-10:00: 75 ring rows From 10:00-15:00: 50 burpees-to-target From 15:00-20:00: 600/750-m row – Score is total combined work time.SKILL WORK Post-workout: 1 set: 200-m overhead plate carry (35/45 lb) 50 v-ups 200-m overhead plate carryRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 9: 9 deadlifts (155/225 lb) 3 wall walks Mod 1 AMRAP 9: 9 deadlifts (95/135 lb) 3 wall walks Mod 2 AMRAP 9: 9 deadlifts (55/75 lb) 3 partial ROM wall walksSKILL WORK Pre-workout: On a 12:00 clock: Every 2:00 perform: 5 double overhand deadlift – Build to your heaviest set. WeightliftingRead more