Bell House Fitness – CrossFit Thruster (7 sets for load: 3 thrusters) SKILL WORK Post-workout: 4 sets for reps: On a 2:00 clock: :30 handstand hold 30 double knee tucks in a plank Max DB floor presses (35/50 lb) – Rest 1:00 between sets.Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 8 pull-ups 6 sit-ups 4 burpee box step-overs (16/20 in) Mod 1 Same as Rx’d Mod 2 AMRAP 10: 8 ring rows 6 sit-ups 4 burpee box step-overs (12/14 in)SKILL WORK Pre-workout: 2 sets: Max unbroken toes-to-bars – Rest 3:00 between sets.Read more

Bell House Fitness – CrossFit 5k Row (Time) Max Effort 5k RowMod 1 Same as Rx’d Mod 2 On a 15:00 clock: Max meters on the rower SKILL WORK Post-workout: 1 set: 400-m KB farmers carry (53/70 lb)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX For total reps: 3 sets of shoulder presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push presses (2/3 bodyweight) 3 sets of strict pull-ups 3 sets of push jerks (2/3 bodyweight) 3 sets of strict pull-ups Mod 1 For total reps: 3 sets of shoulder presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push presses (65/95 lb) 3 sets of strict pull-ups 3 sets of push jerks (65/95 lb) 3 sets of strict pull-ups Mod 2 For total reps: 3 sets of shoulder presses (35/45 lb) 3 sets of ring rows 3 sets of push presses (35/45 lb) 3 sets of ring rows 3 sets of push jerks (35/45 lb) 3 sets of ring rowsRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 single-leg squats 20 double-unders 20 single-leg squats 40 double-unders 30 single-leg squats 60 double-unders 40 single-leg squats 80 double-unders 50 single-leg squats 100 double-unders Mod 1 For time: 10 single-leg squats to a box :30 double-unders 20 single-leg squats to a box :30 double-unders 30 single-leg squats to a box 1:00 double-unders 40 single-leg squats to a box 1:00 double-unders 50 single-leg squats to a box 1:00 double-unders Mod 2 For time: 10 air squats :30 single-unders 20 air squats :30 single-unders 30 air squats 1:00 single-unders 40 air squats 1:00 single-unders 50 air squats 1:00 single-undersSKILL WORK Pre-workout: EMOM 10: 1 back squat – Increase load across as many sets as possible.Read more