Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 9: 15 KB swings (24/32 kg) 50-ft handstand walk Mod 1 AMRAP 9: 15 KB swings (24/32 kg) 25-ft handstand walk Mod 2 AMRAP 9: 15 KB swings (24/32 kg) 100-ft bear crawlSKILL WORK Post-workout: 8 sets: :20 seated L-sit hold – Rest :10Read more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Overhead Lunge (6-6-6) Front Rack Lunge (8-8-8) Back Rack Lunge (10-10-10)Read more

Bell House Fitness – Lifting Weightlifting MAIN LIFT Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (40%) 1 set: 15 shoulder-to-overheads (30%) (unbroken) 12 shoulder-to-overheads (40%) (unbroken) 9 shoulder-to-overheads (45%) (unbroken) 6 shoulder-to-overheads (50%) (unbroken) Warm-up (No Measure) NOTES In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads. In the first portion of the workout, the 3 shoulder-to-overhead reps are meant to be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 2 reps in :05-:06, you are really moving this weight. Great work! In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) EQUIPMENT 3 x 5:00 Rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 DB squats -rest 2:00 between rounds -use a single DB for farmers carries and squats BODYWEIGHT 3 x 5:00 rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 weighted squats -rest 2:00 between rounds -use a moderately weighted object (30-50lb) for farmers carries and squatsRead more