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

Bell House Fitness – CrossFit 09.02.22 (AMRAP – Reps) RX AMRAP 12: 50 box jumps (20/24 in) 50 pull-ups 50 overhead squats (65/95 lb) 50 wall-ball shots (14/20 lb) 35/50-cal. bike Mod 1 AMRAP 12: 30 box jumps (20/24 in) 30 pull-ups 30 overhead squats (55/75 lb) 30 wall-ball shots (10/14 lb) 21/30-cal. bike Mod...Read More

Bell House Fitness – Home Gym 09.01.22 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 DB power cleans :30 DB front rack lunges – Rest 2:00 between sets. BODYWEIGHT 5 sets for reps: 5 broad jumps for max-distance, immediately into… 100-m sprint AFAP – Rest 2:00 between sets. WORKOUT NOTES 6+ power cleans and...Read More

Bell House Fitness – Lifting Rest DayRead More

Bell House Fitness – CrossFit Front Rack Lunge (5 Sets for Load 3 Power Cleans 6 Alt Front Rack Lunges) Skill Work Post Workout 20 Weighted GHD Hip ExtensionsRead More

Bell House Fitness – Home Gym 08.31.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 w/ a partner: 800-m run 50 DB renegade rows – Partners run together and renegade rows as needed. BODYWEIGHT AMRAP 20 with a partner: 800-m run 50 push-ups – Partners run together and split push-ups as needed. WORKOUT NOTES 3+...Read More

Bell House Fitness – Lifting 08.31.22 MAIN LIFT Every 1:00 x 12 sets: 3 shoulder presses (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. Base...Read More

Bell House Fitness – CrossFit 08.31.22 (AMRAP – Rounds and Reps) RX AMRAP 20: 800-m run 10 rope climbs (15-ft.) – Partners run together and split rope climbs as needed. Mod 1 AMRAP 20: 800-m run 20 pull-ups – Partners run together and split pull-ups as needed. Mod 2 AMRAP 20: 800-m run 20 ring...Read More

Bell House Fitness – Home Gym 08.30.22 (Time) EQUIPMENT For time: 9-7-5: Burpees to 12-in target Left-arm DB squat snatches Right-arm DB squat snatches BODYWEIGHT For time: 9-7-5: Burpees to 12-in target Left-leg weighted single-leg squats Right-leg weighted single-leg squats WORKOUT NOTES Sub 7:00. DB loading should be moderate (35/50 lb). Athletes may use heavier...Read More

Bell House Fitness – Lifting Rest DayRead More