Bell House Fitness – CrossFit CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersMod 1 AMRAP 14: 7 chest-to-bar pull-ups 50 wall-ball shots (10/14 lb) 100 double-unders Mod 2 AMRAP 14: 7 muscle-up transitions 30 wall-ball shots (6/10 lb) 60 single-unders SKILL WORK Post-workout: 3 sets: Max-rep strict ring pull-ups – Rest 2:00 between sets.Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 5 power cleans (135/205 lb) 10 toes-to-bars Mod 1 AMRAP 10: 5 power cleans (105/155 lb) 5 toes-to-bars Mod 2 AMRAP 10: 5 power cleans (55/75 lb) 10 hanging knee raisesSKILL WORK Pre-workout: EMOM 10: 1 hang power cleanRead more

Bell House Fitness – CrossFit Metcon (Time) For time with a partner: 150 KB Swings (35/53) 150 Weighted Step Ups (35/53) 150 Sit Ups 150 Pull UpsPartners break up the reps as desired but should try to hit 150 reps of each movement as quickly as possible.Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 2:00 jog (slow) 50-ft bunny hops 50-ft side shuffle/direction 50-ft skipping high knees 50-ft butt kickers 50-ft toy soldiers 50-ft walking lunge 3 sets: :30 run (building in pace) 5 DB squats – Rest :30-1:00 between sets. ACCESSORY Rest, stretch, recover STRETCHING 2 sets: :30 standing quad stretch/leg :30 pigeon stretch/leg Metcon (Time) EQUIPMENT 7 rounds for time: 400-m run 29 DB squats BODYWEIGHT 7 rounds for time: 400-m run 29 weighted squats ()Read more

Bell House Fitness – LiftingRead more