Bell House Fitness – Home Gym 10.20.22 (No Measure) EQUIPMENT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 handstand hold Min 3 | Max DB split jerks Min 4 | Rest – Switch arms as needed. BODYWEIGHT EMOM 16: Min 1 | :45 plank hold Min 2 | :45 Handstand hold...Read More
Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereINTERMEDIATE AMRAP 20: 2 burpee pull-ups 4...Read More
Bell House Fitness – Home Gym 10.19.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 1 wall walk 4 handstand push-ups 8 DB power cleans BODYWEIGHT AMRAP 20: 1 wall walk 4 handstand push-ups 8 weighted power cleans WORKOUT NOTES 7-10 rounds. Moderate load (35/50 lbs) with complex gymnastics. Reduce to a partial wall walk,...Read More
Bell House Fitness – Home Gym 10.18.22 (Time) EQUIPMENT 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest BODYWEIGHT Same as equipment option. WORKOUT NOTES 100-m in less than :30, 200-m in less than 1:00, 300-m in less than 1:30. Simple monostroctural conditioning workout with higher demands. Reduce...Read More
Bell House Fitness – CrossFit 10.18.22 (9 Rounds for time) RX 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest INTERMEDIATE Same as Rx’d BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest SKILL WORK Post-workout: 3 sets: 25 GHD...Read More
Bell House Fitness – Home Gym 10.17.22 (Time) EQUIPMENT For time: 21-15-9: DB front squats DB object step-overs – Step-overs should be across an object that is approximately knee height. BODYWEIGHT For time: 21-15-9: Weighted front squats Weighted object step-overs – Step-overs should be across an object that is approximately knee height. WORKOUT NOTES 6:00-10:00....Read More
Bell House Fitness – CrossFit 10.17.22 (Time) RX For time: 21-15-9: Front squats (125/185 lb) DB box step-overs (25/35 lb) (20 in) MOD 1 For time: 21-15-9: Front squats (95/135 lb) DB box step-overs (15/25 lb) (20 in) MOD 2 For time: 15-12-9: Front squats (55/75 lb) Box step-ups (20 in) SKILL WORK Pre-workout: EMOM...Read More
Bell House Fitness – Home Gym 10.15.22 (Time) EQUIPMENT For time: 20 DB squat cleans 2,400-m run 200-m DB farmers carry 200-m DB front rack carry BODYWEIGHT For time: 200-ft broad jump 2,400-m run 200-m weighted farmers carry 200-m weighted bearhug carry WORKOUT NOTES 20:00-25:00. Moderate DB load (2 x 35/50 lb). Scale to power...Read More
Bell House Fitness – Lifting 10.15.22 MAIN LIFT 3 sets: 3 cleans (70%) 3 sets: 3 cleans (75%) NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted...Read More
