Bell House Fitness – Home Gym 10.22.22 (Time) EQUIPMENT For time: 500-m run 1:00 L-sit hold 50 single-DB thrusters BODYWEIGHT For time: 500-m run 1:00 L-sit hold 50 jumping air squats WORKOUT NOTES 7:00-15:00. Light DB load (less than 35/50 lb). Sprint the run. Scale L-sit difficulty by bending the knees, and reduce thruster load...Read More
Bell House Fitness – CrossFit 10.21.22 (Time) RX For time with a partner: 100 power snatches (75/115 lb) INTERMEDIATE For time with a partner: 100 power snatches (55/75 lb) BEGINNER For time with a partner: 100 power snatches (empty barbell) SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy 1-rep snatchRead More
Bell House Fitness – Home Gym 10.21.22 (Time) EQUIPMENT 10 rounds for time with a partner: 10 left-arm DB snatches 10-right-arm DB snatches – Partner holds the bottom a squat while the other works. – One partner completes a full round before switching. BODYWEIGHT For time with a partner: 200 weighted ground-to-overhead reps – Partner...Read More
Bell House Fitness – CrossFit Split Jerk (5 sets for load: 3 split jerks) SKILL WORK Post-workout: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench presses (empty barbell)Read More
Bell House Fitness – Home Gym 10.20.22 (No Measure) EQUIPMENT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 handstand hold Min 3 | Max DB split jerks Min 4 | Rest – Switch arms as needed. BODYWEIGHT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 Handstand hold...Read More
Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereINTERMEDIATE AMRAP 20: 2 burpee pull-ups 4...Read More
Bell House Fitness – Home Gym 10.19.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 1 wall walk 4 handstand push-ups 8 DB power cleans BODYWEIGHT AMRAP 20: 1 wall walk 4 handstand push-ups 8 weighted power cleans WORKOUT NOTES 7-10 rounds. Moderate load (35/50 lbs) with complex gymnastics. Reduce to a partial wall walk,...Read More
Bell House Fitness – Home Gym 10.18.22 (Time) EQUIPMENT 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest BODYWEIGHT Same as equipment option. WORKOUT NOTES 100-m in less than :30, 200-m in less than 1:00, 300-m in less than 1:30. Simple monostroctural conditioning workout with higher demands. Reduce...Read More
Bell House Fitness – CrossFit 10.18.22 (9 Rounds for time) RX 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest INTERMEDIATE Same as Rx’d BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest SKILL WORK Post-workout: 3 sets: 25 GHD...Read More
Bell House Fitness – CrossFit 10.17.22 (Time) RX For time: 21-15-9: Front squats (125/185 lb) DB box step-overs (25/35 lb) (20 in) MOD 1 For time: 21-15-9: Front squats (95/135 lb) DB box step-overs (15/25 lb) (20 in) MOD 2 For time: 15-12-9: Front squats (55/75 lb) Box step-ups (20 in) SKILL WORK Pre-workout: EMOM...Read More
