Bell House Fitness – CrossFit Metcon (No Measure) EMOM x 10 MINUTES Min 1 – :45 DB Overhead Hold or Handstand Hold Min 2 – :45 EZ Pace Row *Athlete Choice for practicing overhead strength and stability Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 300/200m Row or 18/14 Cal Bike 10/10 DB Strict press 20 Alt. DB Snatch 20 DB Thrusters (Score is Rounds + Reps) (50/35)|(35/25)Read more

Bell House Fitness – CrossFit Metcon (Time) Jenkins 8:30 am. See you there!! Partner For Time: Run w/ DB 100 single DB Devils Press* Run w/ DB *together 1 person works at a time RX Run 800m 35/25 DB Scaled Run 400m 25/15 DBRead more

Bell House Fitness – CrossFit Shoulder Press 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8. (Score is Weight) Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 2-4-6-8-10…etc Hang Power Snatch (95/65)|(65/45) *After every set perform 15 sit-ups (Score is Rounds + Reps)Read more

Bell House Fitness – CrossFit Metcon (5 Rounds for reps) 5 SETS FOR REPS 1:00 Max DB Up Down + Power Clean (50/35)|(35/25) 1:00 Max DB Front Rack Hold 1:00 Max Box Jumps (24/20) 3:00 to Run 400m* *Rest remainder of the 3:00 before starting the next set. (Score is Reps)Read more

Bell House Fitness – CrossFit Back Squat BACK SQUAT 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As many reps as possible w/o failure…no more than 8. (Score is Weight) “CALIFORNIA LOVE” (Time) 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.Read more