WODS

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21
Apr

4.22.20

Bell House Fitness – CrossFit

Metcon (Time)

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”
BellHouse Video: https://youtu.be/PPwI_dIFw8I

19
Apr

4.20.20

Bell House Fitness – CrossFit

Metcon (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes
BellHouse video: https://youtu.be/72340_JSYlM

18
Apr

4.18.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders



Continue to Add (1) Rep to Dumbbell Movements Per Round
BellHouse Video: https://youtu.be/eoqQpjoShV4

16
Apr

4.17.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 12:

2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders



Continue to Add (2) Reps to Dumbbell Movements Per Round
Bellhouse Video: https://www.youtube.com/watch?v=rJuJADCa1d4

STIMULUS

DESCRIPTION

In this 12 minute workout, the reps on the dumbbell movements will climb by 2 each round

The double under reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

WARM-UP

2-3 Sets

15 Double Unders or Line hops

15 Glute Bridges Video

15 Air Squats

2-3 Sets*

10 Odd- Object Squat Cleans

10 Odd-Object Strict Press

Work up in weight each set

14
Apr

4.15.20

Bell House Fitness – CrossFit

Metcon (Time)

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees
BellHouse Video: https://youtu.be/XHyv89eKzPU

WARM-UP

For Quality

60 Second Frog Hops

6 Inchworms

6 Alternating Dumbbell Snatches (light weight )

6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups

4 Inchworms

4 Alternating Dumbbell Snatches (light weight)

4 Reverse Lunges- Each Side (light weight)

20 Second Burpees

2 Inchworms

2 Alternating Dumbbell Snatches (workout weight)

2 Reverse Lunges – Each Side (workout weight)