Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 3:00 Handstand Hold 100 Squats 50m Handstand Walk 100 Squats 30 Handstand Push-ups Mod 1 For Time: 2:00 Handstand Hold 100 Squats 1:30 Handstand Walk (for distance) 100 Squats 15 Handstand Push-ups Mod 2 For Time: 3:00 Plank Hold 70 Squats 50m Bear Crawl 70 Squats 30 Push-upsRead more

Bell House Fitness – CrossFit Back Squat (10-8-6-4-2) Shoulder Press (10-8-6-4-2) Deadlift (10-8-6-4-2)Read more

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 200 Box Step-ups (24/20″) 150 KB Swings (70/53#) – Partner holds KB in front rack position while other partner works on step-ups. – Partner seated L Hold while other partner works on KB swings. Mod 1 For Time: 200 Box Step-ups (20/14″) 150 KB Swings (53/35#) – Partner holds KB in front rack position while other partner works on step-ups. – Partner holds a seated L-hold on box while partner swings KB. Mod 2 For Time: 200 Box Step-ups (20″) 150 KB Swings (35/25#) – Partner holds KB in front rack position while other partner works on step-ups. – Partner holds a seated L-hold on box while partner swings KB.Read more

Bell House Fitness – CrossFit Snatch (7 Sets For Load)Read more