Bell House Fitness – Home Gym 11.17.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 4 DB thrusters 6 v-ups 24 double-unders – Use two DBs BODYWEIGHT AMRAP 20: 4 weighted thrusters 6 weighted sit-ups 24 lateral line hops WORKOUT NOTES 10+ rounds. Moderate DB load (2×35/50 lb). Scale to single-DB thrusters, sit-ups, and single-unders...Read More
Bell House Fitness – Lifting 11.16.22 MAIN LIFT 3 sets: 2 snatches (83%) 2 sets: 2 snatches (85%) 4 sets: 1 snatch (87%) NOTES Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting to...Read More
Bell House Fitness – CrossFit 11.16.22 (Time) RX For time with a partner: 200 KB swings (53/70 lb) – Resting partner holds a single KB in the front rack (35/53 lb). MOD 1 For time with a partner: 200 KB swings (35/53 lb) – Resting partner holds a single KB in the front rack (26/35...Read More
Bell House Fitness – Home Gym 11.16.22 (No Measure) EQUIPMENT EMOM 12: Minute 1 | :30 dumbbell bent over rows Minute 2 | :30 dumbbell floor presses BODYWEIGHT EMOM 12: Minute 1 | :30 weighted v-ups Minute 2 | :30 hand-release push-ups WORKOUT NOTES 10+ reps each minute. Any DB loading may be used, but...Read More
Bell House Fitness – Home Gym 11.15.22 (Time) EQUIPMENT 5 rounds for time: 15 DB deadlifts 12 DB hang power cleans 9 DB push jerks BODYWEIGHT 5 rounds for time: 15 alternating single-leg squats 12 up-downs to a target (6 in) 9 handstand push-ups WORKOUT NOTES 6:00-10:00. Moderate DB load (2×35/50 lb). Reduce the DB...Read More
Bell House Fitness – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereMOD 1 5 rounds for time:...Read More
Bell House Fitness – CrossFit 11.14.22 (Time) RX 2 rounds for time: 800-m run 50 jumping lunges MOD 1 Same as Rx’d MOD 2 2 rounds for time: 400-m run 30 walking lunges SKILL WORK Post-workout: 3 sets: 20 weighted GHD hip extensions 10 banded side-steps (left) 10 banded side-steps (right)Read More
Bell House Fitness – Home Gym 11.14.22 (Time) EQUIPMENT 2 rounds for time: 800-m run 50 jumping lunges BODYWEIGHT Same as equipment option. WORKOUT NOTES 11:00-15:00. Bodyweight workout that requires a high degree of lower-body strength and stamina. Scale the run to 600-m to finish faster than 5:00, and reduce jumping lunge volume to 30...Read More
Bell House Fitness – Lifting 11.14.22 MAIN LIFT 3 sets: 2 cleans (83%) 2 sets: 2 cleans (85%) 4 sets: 1 clean (87%) NOTES Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting...Read More
