Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 20 pull-ups 400-m run Mod 1 5 rounds for time: 12 pull-ups 400-m run Mod 2 5 rounds for time: 10 jumping pull-ups 200-m runSKILL WORK Post workout: 4 sets: :30 L-sit hold 15 seated leg raisesRead more

Bell House Fitness – CrossFit The Cheru Challenge (Time) “Cheru” (can be done as an individual or partner workout*) 8 rounds for time 600m run 19 jerry can** squats 25 sit-ups 25 jerry can swings *If done as a partner workout partner A will run, while partner B completes the squats, sit-ups, and swings. Then the partners will switch. Each person will end up doing 4 rounds each. **jerry cans completely full are comparable to a 44# kettlebell, half-full are comparable to a 26# kettlebell. Therefore, kettlebells can be substituted for jerry cans.SEE YOU AT FAITH FAMILY CHURCH AT 8:30!! DON’T FORGET YOUR JERRY CAN AND YOUR PARTNER!Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 100-m run 10 DB deadlifts 5 DB swings 1 set: 200-m run 10 DB swings 10 alternating plank rows *1 set: 400-m run 10 DB swings 10 DB bent-over rows *Sprint ACCESSORY Post-workout: 5 sets: 5 DB clean-grip deadlift 4 DB clean pull 3 DB power clean – Increase load across as many sets as possible. – Rest as needed between sets. STRETCHING Accumulate: 1:00 banded shoulder stretch/side 1:00 couch stretch/side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 15 burpees 5 DB clean and jerks 12 burpees 4 DB clean and jerks 9 burpees 3 DB clean and jerks BODYWEIGHT AMRAP 10: 15 burpees 15 ground-to-overheads 12 burpees 12 ground-to-overheads 9 burpees 9 ground-to-overheads ()Read more

Bell House Fitness – CrossFit Back Squat (5-5-3-3-3-1-1-1-1-1) SKILL WORK Pre-workout: Accumulate: 30 Kang squatsRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 15 deadlifts (95/135 lb) 15 hand-release push-ups Mod 1 Same as Rx’d Mod 2 AMRAP 10: 15 deadlifts (55/75 lb) 15 hand-release push-upsSKILL WORK Post-workout: 4 sets: 5 strict pull-ups 4 wide-grip strict pull-ups 3 weighted strict pull-upsRead more