Bell House Fitness – CrossFit Back Squat (5 sets for load: 5 back squats) SKILL WORK Post workout: 2 sets: 20 banded side steps (moving left) 15 GHD hip extensions 20 banded side steps (moving right) 15 good mornings (light)Read More
Bell House Fitness – Home Gym 08.23.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 1:00 x 5 sets: 12 DB walking lunges Max-rep DB squats – Rest 3:00 between sets. BODYWEIGHT AMRAP 1:00 x 5 sets: 12 walking lunges Max-rep air squats – Rest 3:00 and walk 100-m between sets. WORKOUT NOTES 15+ squats each...Read More
Bell House Fitness – CrossFit 08.22.22 (Time) RX For time: 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Mod 1 For time: 30 hang power cleans (55/75 lb) 40 deadlifts 400/500-m row Mod 2 For time: 30 hang power cleans (35/45 lb) 40 deadlifts 250/300-m row SKILL WORK Post workout: Every :30 for...Read More
Bell House Fitness – Home Gym 08.22.22 (Time) EQUIPMENT For time: 30 DB hang power cleans 40 DB deadlifts 500-m run with DB BODYWEIGHT For time: 30 v-ups 40 double-knee tucks in plank 50 burpees WORKOUT NOTES 4:00-6:00. Use a light loading that allows for fast reps and large sets (less than 35/50 lb). Reduce...Read More
Bell House Fitness – Lifting Hang Power Clean (MAIN LIFT For load: 2 hang power cleans – Build to a 2-rep max. ) NOTES This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean. Base the...Read More
Bell House Fitness – CrossFit 8.20.22 (Calories) For Time w/ a Partner 12 rounds Partner 1) 2:00 max cals on machine Partner 2) 5 KB snatch/arm (16/24kg) 5 KB goblet front squats -partners will switch every 2:00 -score is total calories accumulated on machine between both partnersRead More
Bell House Fitness – Home Gym 08.20.22 (Time) EQUIPMENT 3 rounds for time: 30 v-ups 200-m run 10 burpee broad jumps BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Bodyweight workout that requires higher core stamina. Scale the v-ups to sit-ups and the burpee broad jumps to a burpee to a high target. WARM-UP 6...Read More
Bell House Fitness – Lifting 08.20.22 MAIN LIFT Every 2:00 x 5 sets: 10 bench press (60%) – Perform reps AFAP. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! Perform 5...Read More
Bell House Fitness – CrossFit Sumo Deadlift (7 sets for load: 3 sumo deadlifts SKILL WORK Post-workout: AMRAP 3: 90 air squats Max-rep sumo deadlift high pull (55/75 lb))Read More
