Bell House Fitness – Lifting 09.06.22 MAIN LIFT Every 1:15 x 10 sets: 3 box squats (75%) NOTES This is the second week of our final four-week mini-cycle. Focus on speed and stamina with each box squat. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with...Read More
Bell House Fitness – CrossFit 09.06.22 (Time) RX 7 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups Mod 1 Same as Rx’d Mod 2 5 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups SKILL WORK Post-workout: 3 sets: 25 GHD hip extensions – Rest as needed between sets. Strict Pulling Strength Program –...Read More
Bell House Fitness – Home Gym 09.06.22 (Time) EQUIPMENT 7 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 9:00-14:00. Light, bodyweight workout. Reduce the rounds to 6 or 5 if necessary to avoid reducing the volume of each round. WARM-UP 2 sets: :20 hollow hold 20 unweighted...Read More
Bell House Fitness – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod 1 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups Mod 2 3 rounds for time: 200-m run 21 KB Swings (18/26 lb) 12 jumping pull-ups SKILL WORK Post-workout:...Read More
Bell House Fitness – Home Gym 09.05.22 (Time) EQUIPMENT 3 rounds for time: 400-m run 21 DB swings 12 DB bent over rows BODYWEIGHT 3 rounds for time: 400-m run 21 jumps to, or over, an object 12 burpees WORKOUT NOTES Less than 10:00. Light loading that can be moved quickly and with ease (35/50...Read More
Bell House Fitness – Lifting 09.05.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power cleans (65%) Min 5-8 | 2 power cleans (68%) Min 9-12 | 2 power cleans (70%) NOTES Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position...Read More
Bell House Fitness – Lifting 09.03.22 MAIN LIFT Every 1:15 x 10 sets: 3 box squats (70%) NOTES This week begins our final four-week mini-cycle. For the next four weeks, we will focus on speed and stamina with the shoulder press and the box squat. Rest with your remaining time in the minute. The...Read More
Bell House Fitness – CrossFit 09.03.22 (Time) Teams of 3 3 Rounds: Partner A- 12/9 cal bike Partner B- 20 KB Swings (53/35) Partner C- 20 Double DB push press (50/35) Switch when everyone is done Then Run 600m together sharing a Med ball (does not have to be even work on carry) 20 Synchro...Read More
Bell House Fitness – Home Gym 09.03.22 (Time) EQUIPMENT For time: 800-m run 30 handstand push-ups 600-m run 20 handstand push-ups 400-m run 10 handstand push-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 11:00-15:00. Moderate skill bodyweight workout. Try to maintain the distances on the run, but reduce the handstand push-ups to 21-15-9, 15-12-9, or...Read More
Bell House Fitness – Lifting 09.02.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (60%) Min 5-8 | 2 power snatches (63%) Min 9-12 | 2 power snatches (65%) NOTES Welcome to week nine of this lifting cycle. Since we started this cycle, we have been working our way from the hang...Read More