Bell House Fitness – Home Gym 01.27.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 8 v-ups 10 single-DB hang clean and jerks 150-m run BODYWEIGHT AMRAP 20: 8 v-ups 10 up-downs to a target (6 in) 150-m run WORKOUT NOTES 7-12 rounds. Moderate load DB (35/50 lb). Scale v-up volume to 5 reps, reduce...Read More
Bell House Fitness – CrossFit 01.26.23 (Time) RX For time: 150 wall-ball shots (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 1 For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD...Read More
Bell House Fitness – Home Gym 01.26.23 (Time) EQUIPMENT For time: 150 single-DB thrusters – Starting at 0:00 and every 2:00 after, perform 7 burpees. BODYWEIGHT For time: 150 PVC overhead squats – Starting at 0:00 and every 2:00 after, perform 7 burpees. WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Reduce DB load if...Read More
Bell House Fitness – Lifting 01.25.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat snatch NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat snatch and then take as many attempts as needed to find a heavy single for...Read More
Bell House Fitness – CrossFit 01.25.23 (Time) RX 5 rounds for time: 75 double-unders 25 push-ups MOD 1 5 rounds for time: 1:00 double-unders 25 push-ups MOD 2 5 rounds for time: 50 single-unders 15 push-ups SKILL WORK (Time) Pre-workout: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m runRead More
Bell House Fitness – Home Gym 01.25.23 (Time) EQUIPMENT 5 rounds for time: 75 double-unders 25 push-ups BODYWEIGHT 5 rounds for time: 75 lateral hops over an object (3 in) 25 push-ups WORKOUT NOTES 14:00-20:00. Simple bodyweight workout. Reduce double-under volume to as low as 25 reps to finish in 1:30 or faster. Scale to...Read More
Bell House Fitness – CrossFit 01.24.23 (4 Rounds for reps) RX 4 rounds for reps: 1:00 max box step-ups (20/24 in) 1:00 max calorie assault bike – Rest 1:00 between rounds MOD 1 Same as Rx’d MOD 2 4 rounds for reps: 1:00 max box step-ups (12/20 in) 1:00 max calorie assault bike – Rest...Read More
Bell House Fitness – Home Gym 01.24.23 (AMRAP – Reps) EQUIPMENT 4 rounds for reps: 1:00 max step-ups (knee height) 1:00 max jumping air squats – Rest 1:00 between rounds. BODYWEIGHT Same as the equipment option. WORKOUT NOTES 15+ step-ups and 20+ squats/minute. Simple bodyweight workout. Scale the height of the step-ups as needed. Scale...Read More
