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WOD
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...
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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 –...
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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...
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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:...
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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...
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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...
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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...
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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...
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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...
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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...
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