Bell House Fitness – CrossFit 12.10.22 (Time) RX Partner option: 4 rounds for time: 400-m run 40 weighed sit ups (14/20) 20 chest-to-bar pull-ups – Run together and split the sit-ups and C2B. – Resting partner holds any style plank. MOD 1) 4 rounds for time: 400-m run 40 weighed sit ups (10/14) 20 chin...Read More
Bell House Fitness – Lifting Overhead Squat (MAIN LIFT 3 sets: 5 overhead squats – Building to your heaviest set of 5.) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy...Read More
Bell House Fitness – Home Gym 12.10.22 (Time) EQUIPMENT 4 rounds for time: 400-m run 20 weighted sit-ups 10 double-DB bent over rows BODYWEIGHT 4 rounds for time: 400-m run 20 weighted sit-ups 10 handstand push-ups WORKOUT NOTES 12:00-17:00. Moderate DB load (35/50 lb). Maintain the 400-m run, reduce the load of the sit-ups, and...Read More
Bell House Fitness – Lifting 12.09.22 MAIN LIFT 2 sets: 2 snatches (85%) 2 sets: 2 snatches (87%) 4 sets: 1 snatch (90%) 2 sets: 1 snatch (93%) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean...Read More
Bell House Fitness – Home Gym 12.09.22 (AMRAP – Reps) EQUIPMENT 3 rounds for reps: 1:00 DB goblet squats 1:00 single-DB push presses 1:00 jumps onto, or over, an object (20 in) 1:00 DB sumo deadlift high pulls 1:00 up-downs – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for reps: 1:00 air squats 1:00 pike...Read More
Bell House Fitness – CrossFit Snatch (7 sets for load: 3 squat snatches) INTERMEDIATE Same as Rx’d BEGINNER 7 sets for load: 3 power snatch + overhead squat SKILL WORK Post-workout: AMRAP 1: Max-rep squat snatches – Use 80% heaviest successful 3-rep snatch.Read More
Bell House Fitness – Home Gym 12.08.22 (AMRAP – Reps) EQUIPMENT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 DB squat snatches BODYWEIGHT EMOM 14: Min. 1 | :40 sit-ups Min. 2 | :40 handstand hold Rest 3:00 Tabata (8 x :20/:10 off): Bottom-to-bottom PVC overhead squats – “Rest” for :10 in...Read More
Bell House Fitness – CrossFit 12.07.22 (6 Rounds for time) RX Every 3:00 for 6 sets: 400/500-m row MOD 1) Same as Rx’d MOD 2) Every 3:00 for 6 sets: 200/250-m row SKILL WORK Post-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure.Read More
