Bell House Fitness – CrossFit Metcon (Time) RX For time: 400-m run 12 box jumps (24/30 in) 400-m run 24 box jumps (20/24 in) 400-m run 36 burpees 400-m run Mod 1 Same as Rx’d Mod 2 For time: 200-m run 12 box jumps (12/20 in) 200-m run 24 box step-ups (12/20 in) 200-m run 36 burpees 200-m runRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 15-12-9: Thrusters (65/95 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups Mod 1 For time: 15-12-9: Thrusters (55/75 lb) Pull-ups -Rest 5:00 12-9-6: Thrusters Pull-ups – Rest 5:00 9-6-3: Thrusters Pull-ups Mod 2 For time: 15-12-9: Thrusters (35/45 lb) Jumping pull-ups -Rest 5:00 12-9-6: Thrusters Jumping pull-ups – Rest 5:00 9-6-3: Thrusters Jumping pull-upsSKILL WORK Pre-workout: EMOM 6: 2 thrusters – Rest with the remaining time in the minute. – Increase load across as many sets as possible.Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Weight) RX 7 sets for load: 1 snatch balance + 2 overhead squats Mod 1 Same as Rx’d Mod 2 7 sets for load: 3 snatch balances + 3 overhead squatsSKILL WORK Post-workout: 4 sets: :40 alternating single-leg squats – Rest :20Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 ring dips Score = total reps and calories. Mod 1 Same as Rx’d Mod 2 EMOM 20: Min. 1 | 1:00 calorie row Min. 2 | :30 push-ups Score = total reps and calories.SKILL WORK Post-workout: 4 sets: :20 pike-ups on the rower – Rest :10 :20 sit-ups – Rest :10Read more