WODS

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1
Feb

2.01.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

30
Jan

1.30.20

Bell House Fitness – CrossFit

Metcon (Time)

Teams of 3:

For Time (25 Minute Cap):

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

29
Jan

1.29.20

Bell House Fitness – CrossFit

Metcon (3 Rounds for reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

25
Jan

11.9.19

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200 Meter Wreck Bag Run (50/20)

8 Burpees

16 KBS

*Next Athlete Begins Round When Runner Returns

24
Jan

1.24.20

Bell House Fitness – CrossFit

Metcon (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

RX+(315/220)

23
Jan

1.23.20

Bell House Fitness – CrossFit

Metcon (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

200m Run

6 Barbell Strict Presses

*Build in Strict Press Weight*

22
Jan

1.22.20

Bell House Fitness – CrossFit

Metcon (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

RX+(115/85)CTB(30/24)(70/53)

21
Jan

1.21.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.