Bell House Fitness – Home Gym 12.10.22 (Time) EQUIPMENT 4 rounds for time: 400-m run 20 weighted sit-ups 10 double-DB bent over rows BODYWEIGHT 4 rounds for time: 400-m run 20 weighted sit-ups 10 handstand push-ups WORKOUT NOTES 12:00-17:00. Moderate DB load (35/50 lb). Maintain the 400-m run, reduce the load of the sit-ups, and...Read More

Bell House Fitness – Lifting 12.09.22 MAIN LIFT 2 sets: 2 snatches (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%)   NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean...Read More

Bell House Fitness – CrossFit Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.MOD 1) Same...Read More

Bell House Fitness – Home Gym 12.09.22 (AMRAP – Reps) EQUIPMENT 3 rounds for reps: 1:00 DB goblet squats 1:00 single-DB push presses 1:00 jumps onto, or over, an object (20 in) 1:00 DB sumo deadlift high pulls 1:00 up-downs – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for reps: 1:00 air squats 1:00 pike...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – CrossFit Snatch (7 sets for load: 3 squat snatches) INTERMEDIATE Same as Rx’d BEGINNER 7 sets for load: 3 power snatch + overhead squat SKILL WORK Post-workout: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep snatch.Read More

Bell House Fitness – Home Gym 12.08.22 (AMRAP – Reps) EQUIPMENT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 DB squat snatches BODYWEIGHT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 handstand hold Rest 3:00 Tabata (8 x :20/:10 off): Bottom-to-bottom PVC overhead squats – “Rest” for :10 in...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – CrossFit 12.07.22 (6 Rounds for time) RX Every 3:00 for 6 sets: 400/500-m row MOD 1) Same as Rx’d MOD 2) Every 3:00 for 6 sets: 200/250-m row SKILL WORK Post-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure.Read More

Bell House Fitness – Home Gym 12.07.22 (6 Rounds for time) EQUIPMENT Every 3:00 for 6 sets: 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 2:00 or faster/set. Monostructural metabolic conditioning workout. Reduce distance to 300-m, or shorter if needed, to finish in less than 2:00 every set. WARM-UP 50-ft of each: Walking lunges...Read More