Bell House Fitness – CrossFit 2k Row (Time) Max Effort 2k RowMOD 1 For time: Max distance row in 8:00 SKILL WORK Post-workout: 3 sets: Max unbroken strict ring-dips 1:00 plank hold Buns and Guns 100 banded hamstring curls 100 glute bridges (body weight)Read More
Bell House Fitness – Home Gym 03.21.23 (Distance) EQUIPMENT AMRAP 7: Max-distance run – Option 1: Perform on a track where distance can be accurately measured. – Option 2: Perform this workout on an uphill course as much as possible – Option 3: Perform this workout on a treadmill and set the incline to 0.7....Read More
Bell House Fitness – Lifting 03.20.23 (No Measure) MAIN LIFT Snatch balance: – Build to a 1-rep-max. – Rest 2:00-3:00 between attempts. SCORE:LOAD NOTES In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts. For the Main Lift, build...Read More
Bell House Fitness – Home Gym 03.20.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 double-DB bent over rows BODYWEIGHT AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 weighted sit-ups WORKOUT NOTES 5-8 rounds. Moderate DB load (35/50 lb). Scale volume to 20-15-10 and reduce...Read More
Bell House Fitness – Home Gym 03.18.23 (AMRAP – Reps) EQUIPMENT 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as...Read More
Bell House Fitness – CrossFit 03.18.23 (4 Rounds for reps) RX 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete...Read More
Bell House Fitness – Home Gym 03.17.23 (Time) EQUIPMENT 7 rounds for time: 7 handstand push-ups 7 double-DB thrusters 7 tuck-ups 7 double-DB deadlifts 7 burpees 7 single-DB swings 7 double-DB rows – Touch all 4 heads of the DBs to the ground on the deadlifts. SCORE:TOTAL TIME BODYWEIGHT 7 rounds for time: 7 handstand...Read More
Bell House Fitness – CrossFit The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-UpsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To...Read More
