Bell House Fitness – CrossFit 01.30.23 (AMRAP – Rounds and Reps) RX AMRAP 20: 10 single-arm KB swings, right (35/53 lb) 10 single-arm KB swings, left 250-m row 10 barbell back rack lunges, right (65/95 lb) 10 barbell back rack lunges, left – KB swings to eye level. MOD 1 AMRAP 20: 10 single-arm KB...Read More
Bell House Fitness – CrossFit 01.28.23 (AMRAP – Rounds and Reps) RX AMRAP 15 with a partner: 60 synchro sit-ups 40 box jumps (20/24 in) 20 chest-to-bar pull-ups MOD 1 AMRAP 15 with a partner: 60 synchro sit-ups 40 box jumps (20/24 in) 20 chin-over-bar pull-ups MOD 2 AMRAP 15 with a partner: 30 synchro...Read More
Bell House Fitness – Home Gym 01.28.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object (knee height) 20 double-DB bent over rows – Split the jumps and rows. BODYWEIGHT AMRAP 15 with a partner: 60 synchro sit-ups 40 jumps onto an object 20 weighted...Read More
Bell House Fitness – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowMOD 1 AMRAP 20: 8 hanging knee raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row MOD 2 AMRAP...Read More
Bell House Fitness – Lifting 01.27.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat clean NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat clean and then take as many attempts as needed to find a heavy single for...Read More
Bell House Fitness – Home Gym 01.27.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 8 v-ups 10 single-DB hang clean and jerks 150-m run BODYWEIGHT AMRAP 20: 8 v-ups 10 up-downs to a target (6 in) 150-m run WORKOUT NOTES 7-12 rounds. Moderate load DB (35/50 lb). Scale v-up volume to 5 reps, reduce...Read More
Bell House Fitness – CrossFit 01.26.23 (Time) RX For time: 150 wall-ball shots (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 1 For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD...Read More
Bell House Fitness – Home Gym 01.26.23 (Time) EQUIPMENT For time: 150 single-DB thrusters – Starting at 0:00 and every 2:00 after, perform 7 burpees. BODYWEIGHT For time: 150 PVC overhead squats – Starting at 0:00 and every 2:00 after, perform 7 burpees. WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Reduce DB load if...Read More
