Bell House Fitness – Home Gym 11.04.22 (5 Rounds for reps) EQUIPMENT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral DB burpees Max-rep DB hang power cleans – Rest 1:00 between rounds. BODYWEIGHT 5 x 2:00 rounds for reps: 20 weighted step-ups (20″) 10 lateral burpees over an object (6″) Max-rep...Read More
Bell House Fitness – CrossFit 11.04.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups – Rest 1:00 between rounds. MOD 1 5 x 2:00 rounds for reps: 10/15-cal row 10 lateral burpee over the rower Max-rep pull-ups – Rest 1:00 between...Read More
Bell House Fitness – Lifting Front Squat (MAIN LIFT 3 sets: 7 front squats – Building to your heaviest set of 7.) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As...Read More
Bell House Fitness – CrossFit 11.03.22 (Time) RX 5 rounds for time: 11 front squats (95/135 lb) 55 double-unders MOD 1 5 rounds for time: 11 front squats (65/95 lb) 1:00 double-unders MOD 2 5 rounds for time: 11 front squats (35/45 lb) 1:00 single-unders SKILL WORK Pre-workout: 8 sets: :20 double-unders – Rest :10Read More
Bell House Fitness – Home Gym 11.03.22 (Time) EQUIPMENT 5 rounds for time: 11 DB front squats 55 double-unders WORKOUT NOTES 6:00-8:00. Moderate DB loading that can be done unbroken for the first 3 rounds (35/50 lbs). Scale double-under volume foremost. Reduce reps to finish a round in 1:30 or less. Keep the squats as challenging...Read More
Bell House Fitness – CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereMOD 1 AMRAP 20:...Read More
Bell House Fitness – Home Gym 11.02.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 10 DB push presses 10 DB swings 10 jumps onto an object BODYWEIGHT AMRAP 20: 10 handstand push-ups 10 up-downs to a target (6″) 10 jumps onto an object WORKOUT NOTES 8-12 rounds. Moderate DB loading that can always be...Read More
Bell House Fitness – Lifting 11.01.22 MAIN LIFT 3 sets: 2 cleans (78%) 4 sets: 2 cleans (80%) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets...Read More
Bell House Fitness – CrossFit Clean and Jerk ( RX 7 sets for load: 1 deadlift 1 clean 1 hang clean 1 jerk – Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.) Start at 60% of your 1 rep max clean and jerkRead More
