Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 10 snatches (125/175 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees Mod. 1 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 20 alternating groiners 5 split squats/leg 20 unweighted good mornings 5 consecutive Cossack squats/leg 1 set: :20 wall-sit hold, immediately into :30 air squats (slow) – Rest :30 before the next set 1 set: :30 wall-sit hold, immediately into 10 DB thrusters ACCESSORY...Read More

Bell House Fitness – CrossFit Thruster 8 sets for load: 2 thrusters Metcon (No Measure) Post-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squatsRead More

Bell House Fitness – Lifting Weightlifting MAIN LIFT Deadlift For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are working...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: :20 of work/:10 of rest Single-unders Walking lunge steps Single-single-double DB deadlifts Double-unders DB swings 1 set: 20 double-unders 10 step-ups to a target 8 DB swings ACCESSORY Rest, stretch, recover STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 40 double-unders 30 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 1 5 rounds for time: 20 double-unders 20 box step-ups (20/24 in) 20 KB swings (16/24 kg) Mod. 2 5 rounds for time: 40 single-unders 20 box step-ups (20 in)...Read More

Bell House Fitness – Lifting Weightlifting MAIN LIFT Strict Press For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 1:00 DB plank pull-throughs :30 single-leg toe touches/leg 1:00 up-downs – Rest 1:00 between sets. – Complete each set on a 3:00 clock without rest. 1 set: 5 DB deadlifts 5 DB high pulls 5 DB sumo deadlift high pulls 10 strict sit-ups...Read More

Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here...Read More