Bell House Fitness – CrossFit Metcon (Time) RX For time: 1,600-m run 150 double-unders 50 burpees 800-m run 100 double-unders 35 burpees 400-m run 50 double-unders 20 burpees Mod 1 For time: 1,600-m run 100 double-unders 50 burpees 800-m run 50 double-unders 35 burpees 400-m run 25 double-unders 20 burpees Mod 2 For time: 800-m run 150 single-unders 40 burpees 400-m run 100 single-unders 25 burpees 200-m run 50 single-unders 10 burpeesRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 50 GHD hip extensions 20 kipping pull-ups 25 GHD hip extensions 20 kipping pull-ups 50 single-leg squats 20 kipping pull-ups 25 single-leg squats 20 kipping pull-ups Mod 1 For time: 30 GHD hip extensions 15 kipping pull-ups 15 GHD hip extensions 15 kipping pull-ups 30 single-leg squats 15 kipping pull-ups 15 single-leg squats 15 kipping pull-ups Mod 2 For time: 50 Superman arch-ups 20 ring rows 25 Superman arch-ups 20 ring rows 50 walking lunge steps 20 ring rows 25 walking lunge steps 20 ring rowsSKILL WORK Post-workout: 5 sets each with a partner: :40 GHD Superman hold Max alternating single-leg V-ups – P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 3 rounds for reps: 2:00 rope climbs (15 ft) 1:00 weighted sit-ups (15/25 lb) 1:00 Echo bike – Rest 1:00 Mod 1 3 rounds for reps: 2:00 rope climbs (10 ft) 1:00 weighted sit-ups (10/15 lb) 1:00 Echo bike – Rest 1:00 Mod 2 3 rounds for reps: 2:00 pull-to-stands 1:00 sit-ups 1:00 Echo bike – Rest 1:00SKILL WORK Post-workout: Accumulate: 50 weighted dips – Use a dumbbell or medicine ball to add load to the dips. – Perform the dips on the rings or static straight bars.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 12 hang power clean and jerks (75/115 lb) 9 thrusters 6 power snatches Mod 1 5 rounds for time: 12 hang power clean and jerks (65/95 lb) 9 thrusters 6 power snatches Mod 2 5 rounds for time: 12 hang power clean and jerks (45/65 lb) 9 thrusters 6 power snatchesSKILL WORK Pre-workout: 5 sets: 3 squat clean and strict presses – Each set must be completed unbroken. – Increase load across as many sets as possible.Read more