WOD

Bell House Fitness – Lifting
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Bell House Fitness – CrossFit Metcon (Time) RX For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (105/155 lb) Box jump-overs (20/24 in) – Athletes stand at the top of the box and step down. Mod 1 For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (75/115 lb) Box jump-overs (20/24 in) – Athletes stand at the top of the box and step down. Mod 2 For time: 2-4-6-8-10-10-8-6-4-2: Deadlifts (55/75 lb) Box step-overs (12/20 in) – Athletes stand at the top of the box and step down.SKILL WORK Post-workout: 4 sets: :30 side plank/side 1:00 GHD sit-ups
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Bell House Fitness – Lifting
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Bell House Fitness – CrossFit Push Press (5 sets for load: 5 push press) SKILL WORK Post-workout: 5 sets for reps: :50 bar-facing burpees :10 rest ()
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Bell House Fitness – CrossFit Metcon (Time) RX 3 rounds for time: 21 KB swings (16/24 kg) 200-m run Rest 3:00 For time: 21 single-arm KB swings/arm (16/24 kg) 800-m run Mod 1 3 rounds for time: 21 KB swings (12/16 kg) 200-m run Rest 3:00 For time: 21 single-arm KB swings/arm (12/16 kg) 800-m run Mod 2 3 rounds for time: 21 KB swings (8/12 kg) 200-m run Rest 3:00 For time: 21 single-arm KB swings/arm (8/12 kg) 400-m runSKILL WORK Post-workout: 3 sets: 20 GHD hip extensions 20 GHD back extensions
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