Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 2-4-6-8-10: Piked shoulder taps / side Narrow-stance squats Hand-release knee push-ups Tuck jumps then … 2 sets: 3 DB presses + 3 DB single-arm overhead lunges / side 15 double-unders ACCESSORY Pre-workout: 5 sets for load: 5 single-arm DB overhead squats / arm...Read More

Bell House Fitness – CrossFit Power Clean 9 sets for load: 5-5-3-3-3-1-1-1-1Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 9: Min. 1 | :20 single-leg RDL / leg Min. 2 | :40 mountain climbers Min. 3 | 5 wall squats then … 1 set: 5 DB deadlifts 5 air squats 5 DB power cleans 5 squat jumps 5 jumps to target ACCESSORY Pre-workout:...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 7 box jumps (36/30 in) 14 KB swings (32/24 kg) Mod 1. AMRAP 12: 7 box jumps (24/20 in) 14 KB swings (24/16 kg) Mod 2. AMRAP 12: 7 box jumps (20/12 in) 14 KB swings (16/8 kg)SKILL WORK 4 sets:...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 step-ups 5 up-down + box jump 5 DB windmills / arm then … 1 set: 3 box jumps 3 single-arm DB swings / arm 5 box jumps 5 single-arm DB swings / arm ACCESSORY Pre-workout: 4 sets: 50-ft. single DB front-rack lunge...Read More

Bell House Fitness – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod 1. 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Mod 2. 4 rounds for time: 10 ring rows 20 push-ups 30 sit-ups...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: 10 jumping jacks 8 alternating elbow instep 6 Cossack squats 4 V-ups 2 dive bombers then … 2 sets: 5 DB rows 5 push-ups 10 sit-ups 10 squats Rest :30 between sets. ACCESSORY Pre-workout: AMRAP 3: Wall walks STRETCHING 3 sets:...Read More

Bell House Fitness – CrossFit Metcon (Time) 3 rounds for time of: 500/400-m row 21 burpees 400-m run Mod 1. 3 rounds for time of: 500/400-m row 15 burpees 400-m run Mod 2. 3 rounds for time of: 300/200-m row 15 burpees 200-m runPre-workout: Build up to a 3-rep back squatRead More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: :30 knee-to-chest :30 torso twists :30 toe-touches :30 high knees :30 butt kickers ACCESSORY Pre-workout: 5 sets for load: 10 DB squats STRETCHING 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side...Read More

Bell House Fitness – CrossFit Metcon (Time) Partner 1 round: 200 wall-ball shots (14/20 lb)(9/10 ft) 100 deadlifts (155/225 lb) – Split the reps as needed.Read More