Bell House Fitness – CrossFit Metcon (Time) Blue Heron at 9:00am Look back and do workout you havent done. Reserve your spots for Monday!!Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 2 Rounds for Quality :45 Low Plank :45 Active Spidermans :45 Glute Bridges :45 Push up to Down Dog Metcon (Time) 100 Air Squats, 20 Push ups 50 Sit-ups, 20 Push ups 80 Air Squats, 20 Push ups 40 Sit-ups, 20 Push ups 60 Air Squats, 20 Push ups 30 Sit-ups, 20 Push ups 40 Air Squats, 20 Push ups 20 Sit-ups, 20 Push ups 20 Air Squats, 20 Push ups 10 Sit-ups, 20 Push upsBellhouse Video: https://youtu.be/7Sv8DJOz_UcRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 6 Minutes For Quality 20 Single Unders 5 Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) 20 Single Unders 10 Slow Wall Squats [Video](http://youtu.be/pktIjwNiuYE) Metcon (Time) ZOOM CLASS 5:30pm 21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: Dumbbell Front Squats 50 Double Unders After Each RoundIf only 1 DB 30-20-10 Single DB cleans https://youtu.be/JiodoFLKJWc Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA0 Demo Video: https://www.youtube.com/watch?v=8yHaPVmcHv4&feature=emb_title Metcon (Time) Extra Credit: For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double Dumbbell ThrustersRead more

Bell House Fitness – CrossFit Metcon (Time) 5 Rounds: 400 Meter Run 20 Single Arm Dumbbell Swings (10ea) 9 Strict Pull-upsBellhouse Video: https://www.youtube.com/watch?v=rzqWiC-u8rE Warm up 6 Minutes For Quality 100 Meter Run 10 Single Dumbbell Romanian Deadlifts (5 Each Side) 20 Single Dumbbell Bent Over Rows (10 Each Side)Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 3 Sets 30 Second Front Plank 20 Jumping Jacks 10 Glute Bridges [Video](http://youtu.be/M7PynZBxSR0) 5 Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA) ## Single Dumbbell Warmup *Performed With Light Dumbbell:* 10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0) 10 Romanian Deadlifts (Each Side) [Video](https://youtu.be/sSIw7kxBs8w) 10 Single Arm Russian Swings [Video](https://youtu.be/D1Cb5V77DkI) 10 Strict Press (Each Side) 10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0) Metcon (Time) Zoom class 5:30!!! On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil’s Press On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devil’s Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 ThrustersDemo Video: https://www.youtube.com/watch?v=JHt39rB10cE&feature=emb_title DECSCRIPTION * A new round starts every 5 minutes in this interval workout (0-5-10-15) * You’ll quickly work through the stations listed and rest with whatever time remains until the...Read more