Bell House Fitness – Home Gym 02.16.23 (AMRAP – Reps) EQUIPMENT 7 sets for reps: :30 left-arm DB hang split snatches – Rest :30 :30 right-arm DB hang split snatches – Rest :30 BODYWEIGHT EMOM 21: Minute 1 | 3-5 burpees for max height Minute 2 | :30 left-leg scale hold Minute 3 | :30...Read More
Bell House Fitness – CrossFit Back Squat ( RX EMOM 21: Minute 1 | DB manmakers (35/50 lb) Minute 2 | 5 back squats Minute 3 | rest – Use two DBs for the manmakers. *Score is heaviest back squat load MOD 1 EMOM 21: Minute 1 | DB manmakers (20/35 lb) Minute 2 |...Read More
Bell House Fitness – Lifting 02.15.23 MAIN LIFT 5 sets for load: 3 push press 3 drop sets: 2 push presses – Use 90% of your best set of 3. NOTES All sets should be unbroken. Adjust the loading accordingly if needed. Today’s goal is around 80-90% of your last previous 1-rep. If you...Read More
Bell House Fitness – CrossFit VALENTINE’S DAY (Time) For Time Complete the following with one partner working at a time. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (55/35 lb) 50 AbMat Sit-Ups 50 Deadlifts (155/115 lb) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges (45/25 lb Plate) 50 Hand Release Push-Ups...Read More
Bell House Fitness – Home Gym 02.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 5: 10 DB overhead squats 20 object jump-overs (knee height) 30 DB swings – Use one DB. Rest 5 minutes AMRAP 5: 10 DB power snatches 20 object jump-overs (knee height) 30 DB renegade rows. – Use one DB for the...Read More
Bell House Fitness – CrossFit 02.13.23 (Time) RX 4 rounds for time: 400-m run 400/500-m row INTERMEDIATE Same as Rx’d BEGINNER 4 rounds for time: 200-m run 200/250-m row SKILL WORK Post-workout: Accumulate: 50 GHD hip extensions BUNS AND GUNS (optional post workout) EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 hollow...Read More
Bell House Fitness – Lifting 02.13.23 MAIN LIFT 5 sets for load: 3 deadlifts Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 55-60% of your latest 1-rep max. SCORE:LOAD NOTES This week, we decrease the reps and increase loading on the deadlifts. All sets should...Read More
