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3
Feb

2.03.20

Bell House Fitness – CrossFit

Metcon (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs

Score is slowest round

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

31
Jan

1.31.20

Bell House Fitness – CrossFit

Push Press

work to heavy set of 3 reps

Metcon (Time)

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”

Cindy:

5 Pull ups

10 Push ups

15 Air Squats

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

28
Jan

1.28.20

Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

27
Jan

1.27.20

Bell House Fitness – CrossFit

Push Jerk

*Build to a Heavy Complex:*

1 Power Clean

2 Front Squats

3 Push Jerks

Metcon (Time)

For Time:

10 Power Cleans (115/75)

50 Air Squats

10 Front Squats (115/75)

50 Air Squats

10 Push Jerks (115/75)

50 Air Squats

RX+(175/115)

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