Bell House Fitness – CrossFit 12.19.22 (Time) RX For time: 150-ft DB walking lunges (35/50 lb) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all...Read More

Bell House Fitness – Lifting 12.17.22 MAIN LIFT 2 sets: 2 cleans (80%) 2 sets: 1 clean (83%) 2 sets: 1 clean (85%) 1 set: 1 clean (87%) SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and...Read More

Bell House Fitness – CrossFit 12.17.22 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15 KB Swings(16/24kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 1 AMRAP 20 with a partner: Partner 1: 250/300-m row...Read More

Bell House Fitness – Home Gym 12.17.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: Partner 1: 300-m run Partner 2: 20 DB hang power snatches – Partners rotate after the run and snatches are completed. – Partners perform 5 synchronized DB-facing burpees before rotating. BODYWEIGHT AMRAP 20 with a partner: Partner...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – CrossFit Back Squat (5 sets for load: 5 back squats)Read More

Bell House Fitness – Home Gym 12.16.22 (No Measure) EQUIPMENT 5 sets for tempo: 8 DB squats – Rest 2:00-3:00 between sets. – Maintain the longest possible tempo for as many reps and sets as possible without sacrificing mechanics. BODYWEIGHT EMOM 20: Min. 1 | :30-:45 wall-sit hold Min. 2 | :30 max-rep jumping air...Read More

Bell House Fitness – Lifting 12.15.22 MAIN LIFT 3 sets: 3 deadlifts – Building to your heaviest set of 3. SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on...Read More

Bell House Fitness – CrossFit 12.15.22 (Time) RX For time: 21-18-15-12-9 reps: V-ups Pull-ups Shuttle runs – 1 shuttle run = 25 ft/8-m. MOD 1 For time: 21-18-15-12-9 reps: V-ups 12-10-8-6-4-reps: Pull-ups 21-18-15-12-9 reps: Shuttle runs – 1 shuttle run = 25 ft/8-m. MOD 2 For time: 15-12-9-6-3 reps: Sit-ups Ring rows Shuttle runs –...Read More

Bell House Fitness – Home Gym 12.15.22 (Time) EQUIPMENT For time: 21-18-15-12-9 reps: V-ups DB bent over rows Shuttle runs – 1 shuttle run = 25 ft/8-m. BODYWEIGHT For time: 21-18-15-12-9 reps: V-ups Alternating DB plank pull-throughs Shuttle runs – 1 shuttle run = 25 ft/8-m. WORKOUT NOTES 10:00-12:00. Moderate DBs (35/50 lb). Use one...Read More