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 08.29.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power clean (60%) Min 5-8 | 2 power clean (63%) Min 9-12 | 2 power clean (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 08.29.22 (4 Rounds for reps) RX 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 DB box step-over (20″) (35/50 lb) Mod 1 4 rounds for reps: 1:00 calorie row 1:00 sit-ups 1:00 DB box step-over (20″) (20/35 lb) Mod 2 4 rounds for reps: 1:00 calorie row 1:00...Read More

Bell House Fitness – Home Gym 08.29.22 (4 Rounds for reps) EQUIPMENT 4 rounds for reps: 1:00 single-arm DB sumo deadlift high pull 1:00 sit-ups 1:00 DB step-ups (20 in) BODYWEIGHT 4 rounds for reps: 1:00 good mornings 1:00 sit-ups 1:00 weighted step-ups (20 in) WORKOUT NOTES 20+ sumo deadlift high pull/min, 20+ sit-ups/min, and...Read More

Bell House Fitness – Lifting 08.27.22 MAIN LIFT Deadlift 1 set: 10 reps (40%) 8 reps (50%) 6 reps (60%) Max unbroken reps (70%) – rest 2:00 between percentages. NOTES This is our last week within this cycle performing the deadlift. Throughout these last four weeks, we have been building up our stamina with this...Read More

Bell House Fitness – CrossFit 08.27.22 (AMRAP – Rounds and Reps) RX AMRAP 10: 5 push presses (95/135 lb) 3 L pull-ups Mod 1 AMRAP 10: 5 push presses (65/95 lb) 3 strict pull-ups Mod 2 AMRAP 10: 5 push presses (35/45 lb) 3 banded pull-ups SKILL WORK Pre-workout: On a 8:00 clock for load:...Read More

Bell House Fitness – Home Gym 08.27.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 5 DB push presses :20 L-sit hold BODYWEIGHT AMRAP 10: 5 kipping handstand push-ups :20 L-sit hold WORKOUT NOTES 8-12 rounds. Moderate-to-heavy DB load (35/50 lbs or heavier). Cut the L-sit hold to :15, :10, or scale to a tuck...Read More

Bell House Fitness – Home Gym 08.26.22 (Time) EQUIPMENT For time: 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans BODYWEIGHT For time: 60-48-36-24-12: Hops to a low object (3-5 in) 30-24-18-12-6: Jumping floor touch WORKOUT NOTES 7:00-12:00. Moderate DB loading (35/50 lb). Cut double-unders in half or substitute with 1.5x single-unders, use only 1 DB if necessary...Read More

Bell House Fitness – Lifting 08.26.22 MAIN LIFT Bench press 1 set: 10 reps (40%) 8 reps (50%) 6 reps (60%) Max unbroken reps (70%) – rest 2:00 between percentages. NOTES This is our last week within this cycle performing the bench press. Throughout these last four weeks, we have been building up our stamina...Read More

Bell House Fitness – CrossFit 08.26.22 (Time) RX For time: 60-48-36-24-12: Double-unders 30-24-18-12-6: DB power cleans (35/50 lbs) Mod 1 For time: 30-24-18-12-6: Double-unders DB power cleans (20/35 lbs) Mod 2 For time: 60-48-36-24-12: single-unders 30-24-18-12-6: DB power cleans (10/15 lbs) SKILL WORK Post-workout: For time with a partner: 50 DB devils presses – Alternate...Read More