Bell House Fitness – CrossFit 02.13.23 (Time) RX 4 rounds for time: 400-m run 400/500-m row INTERMEDIATE Same as Rx’d BEGINNER 4 rounds for time: 200-m run 200/250-m row SKILL WORK Post-workout: Accumulate: 50 GHD hip extensions BUNS AND GUNS (optional post workout) EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 hollow...Read More

Bell House Fitness – Home Gym 02.13.23 (Time) EQUIPMENT 4 rounds for time: 400-m run 30 up-downs to a target (6 in) BODYWEIGHT Same as the equipment option. WORKOUT NOTES 12:00-17:00. Bodyweight workout. Reduce the runs in distance and the up-downs in reps to as low as 15 to finish each in 2:00 or less....Read More

Bell House Fitness – Lifting 02.13.23 MAIN LIFT 5 sets for load: 3 deadlifts Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 55-60% of your latest 1-rep max. SCORE:LOAD NOTES This week, we decrease the reps and increase loading on the deadlifts. All sets should...Read More