Bell House Fitness – CrossFit Metcon (Calories) RX On a 20:00 clock: 10 rounds: 3 front squats 1:00 calories on any machine – Increase front squat load as desired.SKILL WORK Post-workout: On a 3:00 clock: Max-effort plank hold – Rest as little as possible/try to go unbroken. – Add load for athletes who can perform 3:00 unbroken. Front Squat (RX On a 20:00 clock: 10 rounds: 3 front squats)Read more

Bell House Fitness – CrossFit Del (Time) For Time: 25 Burpees 400m run with a 20# medicine ball 25 Weighted pull-ups with 20# dumbbell 400m run with a 20# medicine ball 25 Handstand push-ups 400m run with a 20# medicine ball 25 Chest-to-bar pull-ups 400m run with a 20# medicine ball 25 BurpeesIn honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011To learn more about Del click hereMod 1 For time: 25 burpees 400-m weighted run (10/14 lb) 25 strict pull-ups 400-m weighted run 15 handstand push-ups 400-m weighted run 25 chin-over-bar pull-ups 400-m weighted run 25 burpees Mod 2 For time: 25 burpees 400-m run 25 ring rows 200-m run 15 push-ups 400-m run 25 jumping pull-ups 200-m run 25 burpeesRead more

Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 35/50-cal. row 150 double-unders 50 walking lunges Mod 1 3 rounds for time: 25/35-cal. row 1:30 double-unders 50 walking lunges Mod 2 3 rounds for time: 15/21-cal. row 150 single-unders 50 walking lungesRead more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (16/24 kg) Mod 1 5 rounds for time: 20 burpees over kettlebell 20 KB swings to shoulder height (12/16 kg) Mod 2 5 rounds for time: 12 burpees over kettlebell 12 KB swings to shoulder height (8/12 kg)SKILL WORK Post-workout: On a 5:00 clock: Max Turkish get-upsRead more

Bell House Fitness – LiftingRead more