Bell House Fitness – Lifting 10.12.22 MAIN LIFT 3 sets: 5 bench presses – Building to your heaviest set of 5. NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads...Read More
Bell House Fitness – Home Gym 10.12.22 (Time) EQUIPMENT For time: 21-15-9: Dumbbell clean and jerks Burpees-to-target (12 in) BODYWEIGHT For time: 21 Burpees-to-target (12 in) 5 wall walks 15 Burpees-to-target (12 in) 4 wall walks 9 Burpees-to-target (12 in) 3 wall walks WORKOUT NOTES Less than 10:00. Moderate to heavy DB loading (2 x...Read More
Bell House Fitness – CrossFit 10.12.22 (Time) RX For time: 12-9-6: Clean and jerks (125/185 lb) Bar muscle-ups MOD 1 For time: 12-9-6: Clean and jerks (95/135 lb) Chest-to-bar pull-ups MOD 2 For time: 12-9-6: Clean and jerks (55/75 lb) Jumping chest-to-bar pull-ups SKILL WORK Post-workout Accumulate: 50 strict ring dipsRead More
Bell House Fitness – Home Gym 10.11.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: 400-m run 1:00 alternating single-leg squats BODYWEIGHT Same as equipment option. WORKOUT NOTES 15:00-20:00 and 10+ reps/round. Complex bodyweight workout. Scale run distance to 300 or even 200-m. Scale single-leg squats to foot-wrap variation or walking lunge steps. WARM-UP 2...Read More
Bell House Fitness – CrossFit 10.11.22 (Reps) (AMRAP – Reps) RX 5 rounds for time and reps: 400-m run 1:00 alternating single-leg squats MOD 1 Same as Rx’d MOD 2 5 rounds for reps: 200-m run 1:00 alternating reverse lunges SKILL WORK Pre-workout: On an 8:00 clock: Build to a max height box jump 10.11.22 (Time)...Read More
Bell House Fitness – Home Gym 10.10.22 (4 Rounds for reps) EQUIPMENT For reps: Tabata burpees Tabata hollow rocks Tabata dumbbell swings Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. BODYWEIGHT For reps: Tabata burpees Tabata hollow rocks Tabata...Read More
Bell House Fitness – Lifting 10.10.22 MAIN LIFT 3 sets: 3 snatch (70%) 3 sets: 3 snatch (75%) NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted...Read More
Bell House Fitness – CrossFit 10.10.22 (4 Rounds for reps) RX For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. MOD 1 For reps: Tabata burpees Tabata hollow...Read More
Bell House Fitness – Home Gym 10.08.22 (5 Rounds for time) EQUIPMENT 5 rounds, each for time, of: 20 single-DB bent over rows 30 push-ups 40 sit-ups 50 squats – Rest precisely three minutes between rounds. BODYWEIGHT 5 rounds, each for time, of: 20 tuck-ups 30 push-ups 40 sit-ups 50 squats – Rest precisely three...Read More
