Bell House Fitness – Lifting 03.01.23 MAIN LIFT 5 sets for load: 5 pause bench presses – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as...Read More

Bell House Fitness – Home Gym 03.01.23 (Time) EQUIPMENT 4 rounds for time: 400-m run 20 DB hang power cleans 100-m DB front rack carry – Use two DBs for all movements. SCORE:TOTAL TIME BODYWEIGHT 4 rounds for time: 400-m run 20 burpees 100-m front rack weighted carry SCORE:TOTAL TIME WORKOUT NOTES 11:00-16:00. Light DB...Read More

Bell House Fitness – CrossFit 03.01.23 (Time) RX 4 rounds for time: 400-m run 20 DB hang power cleans (25/35 lb) 100-m DB front rack carry (25/35 lb) – Use two DBs for all movements. MOD 1 4 rounds for time: 400-m run 12 DB hang power cleans (25/35 lb) 50-m DB front rack carry...Read More

Bell House Fitness – Home Gym 02.28.23 (Time) EQUIPMENT For time: 600-m run then… 21-15-9-3: V-ups DB step-ups (knee height) Alternating DB snatches then… 600-m run – Use a single DB for step-ups and DB snatches. SCORE:TOTAL TIME BODYWEIGHT For time: 600-m run then… 21-15-9-3: V-ups Weighted step-ups (knee height) Weighted ground-to-overhead then… 600-m run...Read More

Bell House Fitness – CrossFit 02.28.23 (Time) RX For time: 42/60 calorie row then… 21-15-9-3: Toes-to-bars DB box step-ups (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie row – Use a single DB for step-ups and DB snatches. MOD 1 For time: 30/42 calorie row then… 21-15-9-3: Knee-to-armpits DB box step-ups...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – CrossFit Overhead Squat (7 sets for load: 3 overhead squats ) Buns and Guns 2 sets: :40 DB sumo deadlift high pulls (25/35 lb) – Rest :20 :40 DB shoulder presses – Rest :20 :40 DB farmers carry back-step lunges – Rest :20Read More

Bell House Fitness – Home Gym 02.27.23 (AMRAP – Reps) EQUIPMENT EMOM 14: Minute 1 | 50-ft DB overhead carry Minute 2 | :30 DB thrusters – Perform as many thrusters as possible each round. – Use two DBs for both movements. BODYWEIGHT EMOM 14: Minute 1 | :40 weighted overhead carry Minute 2 |...Read More

Bell House Fitness – Lifting 02.27.23 MAIN LIFT 5 sets for load: 3 behind-the-neck push presses 3 snatch balances – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Welcome to a new 4-week cycle of lifting! This cycle will build to a 1RM snatch balance and a 3RM bench press and front squat. Perform 5 moderate-to-heavy sets....Read More

Bell House Fitness – CrossFit 02.25.23 (Calories) RX On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (95/135 lb) 6 push-ups 9 air squats MOD 1 On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform...Read More