Bell House Fitness – CrossFit 12.22.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 18/25 calorie row Max double-unders – Rest 2:00 between sets MOD 1) 5 x 2:00 rounds for reps: 13/18 calorie row Max double-unders – Rest 2:00 between sets MOD 2) 5 x 2:00 rounds for reps: 7/10 calorie...Read More
Bell House Fitness – Home Gym 12.22.22 (5 Rounds for reps) EQUIPMENT 5 x 2:00 rounds for reps: 250-m run Max double-unders – Rest 2:00 between sets. BODYWEIGHT 5 x 2:00 rounds for reps: 300-m run Max forward/backward hops to a low target (3 in) – Rest 2:00 between sets. WORKOUT NOTES 35-75 double-unders/round. Bodyweight...Read More
Bell House Fitness – CrossFit 12.21.22 (Time) RX For time: 15 DB burpee box overs (35/50 lb) (20/24 in) 15 deadlifts (205/315 lb) 15 overhead squats (135/205 lbs) 15 ring muscle-ups – Use two DBs for the DB burpee box overs MOD 1) For time: 15 DB burpee box overs (20/35 lb) (20 in) 15...Read More
Bell House Fitness – Lifting 12.21.22 MAIN LIFT 3 sets: 1 overhead squat – Build to a 1-rep max. NOTES Welcome to the final week of this lifting cycle! Today, build to a heavy set of 2 or three overhead squats and then take 3 more heavy singles to build to a 1-rep max. If...Read More
Bell House Fitness – Home Gym 12.21.22 (Time) EQUIPMENT For time: 15 DB burpee object step-ups or step-overs 30 deficit DB deadlifts 15 single-arm DB overhead squats/arm 15 burpee broad jumps (4 ft) – Use two DBs for the burpee object step-ups/step-overs and the deadlifts. BODYWEIGHT For time: 15 weighted clean burpees 15 weighted single-leg...Read More
Bell House Fitness – Home Gym 12.20.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 DB push jerks BODYWEIGHT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 weighted push jerks WORKOUT NOTES 4-6 rounds. Heavy DBs (35/50 lb or more). Use two DBs if possible. Reduce DB load as...Read More
Bell House Fitness – Lifting 12.19.22 MAIN LIFT 3 sets: 1 deadlift – Build to a 1-rep max. NOTES Welcome to the final week of this lifting cycle! Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift. If you fail...Read More
