Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 10 burpees 25 double-unders Mod 1 Same as Rx’d Mod 2 AMRAP 12: 10 burpees 30 single-undersSKILL WORK Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets.Read more

Bell House Fitness – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod 1 Same as Rx’d Mod 2 3 rounds for time: 200-m run 21 kettlebell swings (8/12 kg) 12 jumping pull-ups SKILL WORK Pre-workout: 2 sets: Max strict pull-ups – Rest 3:00 between sets.Read more

Bell House Fitness – CrossFit Metcon (Time) RX EMOM 15: Min. 1 | 12/15-cal. Echo bike Min. 2 | 10 box jumps (20/24 in) + 10 burpees Min. 3 | Rest Mod 1 EMOM 15: Min. 1 | 9/12-cal. Echo bike Min. 2 | 10 box jumps (20/24 in) + 10 burpees Min. 3 | Rest Mod 2 EMOM 15: Min. 1 | 6/9-cal. Echo bike Min. 2 | 5 box jumps (12/20 in) + 5 burpees Min. 3 | RestSKILL WORK Pre-workout: 10 attempts: Max-distance broad jumpsRead more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls (75/115 lb) Mod 1 4 rounds for time: 30 single-leg squats 15 sumo deadlift high pulls (65/95 lb) Mod 2 4 rounds for time: 30 reverse lunges 15 sumo deadlift high pulls (55/75 lb)SKILL WORK Post-workout: 3 sets for load: 10 single-leg DB deadlifts/leg 1:00 plank (push-up position)Read more