Bell House Fitness – CrossFit Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Slow Single DB Goblet Step-Ups/Downs 8/8 Supported Single Arm DB Row (20X1) -Rest 1:00 b/t Sets- (No Measure) Metcon (AMRAP – Reps) 4 SETS FOR REPS 1:20 – Double DB Sumo Power Clean (50/35)|(35/20)* 1:20 – Double DB Farmer Reverse Lunge* 1:20 – Up-Down + Side Shuffle** *2 Burpees Every Time Athlete Breaks **1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R) -Rest 1:00 b/t Sets- (Score is Total Reps)Read more

Bell House Fitness – CrossFit Metcon (Time) FOR TIME 200m Plate Run (Athlete Choice) 50 Plate Ground to Overhead 50 Plate Walking Lunges* 200m Plate Run 50 Plate Step-Ups (24/20) 50 Plate Walking Lunges 50 Plate Ground to Overhead 200m Plate Run *Hold Plate in Bear Hug for Lunges (Score is Time)Read more

Bell House Fitness – CrossFit Clean and Jerk ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)Read more

Bell House Fitness – CrossFit Metcon (No Measure) EMOM x 28 MINUTES* MIN 1 – :50 Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN 3 – 15 Glute Bridge-Ups then Single DB Goblet Squats in Remaining Time MIN 4 – Walking Rest w/ Nasal Breathing Only! *Great day to see if athletes can control breathing, not go to the “breathless” state and practice nasal breathing in the long EMOM. (No Measure) Birthday Cals! (Time) Type Age in CommentsRead more

Bell House Fitness – CrossFit Back Squat I. ON A 20:00 RUNNING CLOCK… Build to 3RM Back Squat (Score is Weight) Metcon (AMRAP – Reps) AMRAP 3: Max Burpees Metcon (AMRAP – Reps) AMRAP 3: Max Cals On BikeRead more