Bell House Fitness – CrossFit 9.10.22 (Time) 6 Rounds each with a partner: 100m DB Carry (35/50) 14 DB snatches 14 DB lunges *1 person works while the other rest* Mod. 1 100m DB Carry (20/35) 14 DB snatches 14 DB lunges Mod. 2 100m jog (bodyweight) 14 DB snatches (15/25) 14 DB lunges (bodyweight)Read More
Bell House Fitness – Home Gym 09.09.22 (Time) EQUIPMENT 5 rounds for time: :30 L-sit hold :30 plank hold :30 double-DB bent over row hold :30 plank hold BODYWEIGHT 5 rounds for time: :30 L-sit hold :30 plank hold :30 handstand hold :30 plank hold WORKOUT NOTES 15:00-20:00. Keep transitions less than :20. More demanding...Read More
Bell House Fitness – Lifting 09.09.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (65%) Min 5-8 | 2 power snatches (68%) Min 9-12 | 2 power snatches (70%) NOTES Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang...Read More
Bell House Fitness – CrossFit 09.10.11 (Time) RX 3 rounds for time: 24 back squats (95/135 lb) 18 push presses Mod 1 3 rounds for time: 24 back squats (75/115 lb) 18 push presses Mod 2 3 rounds for time: 24 back squats (65/95 lb) 18 push presses SKILL WORK Pre-workout: On a 10:00 clock:...Read More
Bell House Fitness – Home Gym 09.08.22 (Time) EQUIPMENT 3 rounds for time: 1,000-m run 80 double-unders BODYWEIGHT 3 rounds for time: 1,000-m run 80 lateral line hops WORKOUT NOTES 15:00-24:00. Light, bodyweight workout. Reduce the distance of the run to 800-m, reduce the double-under volume to take no more than 2:00. WARM-UP On a...Read More
Bell House Fitness – Lifting 09.08.22 MAIN LIFT Every 1:00 x 12 sets: 3 shoulder presses (75%) NOTES This is the second week in our final four-week mini-cycle. Focus on speed and stamina with each shoulder press. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with your...Read More
Bell House Fitness – CrossFit 09.08.22 (Time) RX 3 rounds for time: 800/1,000-m row – After each round perform 2 double-unders for each stroke taken. Mod 1 3 rounds for time: 800/1,000-m row – After each round perform 1 double-under for each stroke taken. Mod 2 3 rounds for time: 800/1,000-m row – After each...Read More
Bell House Fitness – Home Gym 09.07.22 (AMRAP – Reps) EQUIPMENT 7 x 1:00 rounds for reps: 15 air squats Max-rep DB squat clean and jerks – Rest 1:00 between rounds. BODYWEIGHT 7 x 1:00 rounds for reps: 20 air squats Max-rep deficit handstand push-ups – Rest 1:00. WORKOUT NOTES 5+ reps each round. Heavy...Read More
