Bell House Fitness – CrossFit 8.16.22 (AMRAP – Reps) RX 5 rounds for reps (put your overall time in the comments): 400-m run 1:00 max burpee + push-up Mod 1 Same as Rx’d Mod 2 5 rounds for reps: 200-m run 1:00 max burpee + push-up SKILL WORK Pre-workout: On a 10:00 clock: Rope climb...Read More
Bell House Fitness – Lifting 08.16.22 MAIN LIFT Every 2:00 x 5 sets: 10 deadlifts (60%) – Perform reps unbroken and AFAP. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! Perform...Read More
Bell House Fitness – Home Gym 08.16.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: Run 200 meters 1:00 max burpee + push-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 13:00-18:00. Light, bodyweight workout. Reduce the distance of the run to 300-m and scale burpees and push-ups to the knees. WARM-UP 2 sets: 50-ft jog...Read More
Bell House Fitness – Home Gym 08.15.22 (Time) EQUIPMENT For time: 15-12-9-12-15: DB front squats 24-18-12-18-24: Single-arm DB sumo deadlift high pulls BODYWEIGHT For time: 24-18-12-18-24: Weighted squats Up-downs to a target WORKOUT NOTES 6:00-10:00. DB loads should be moderate (30-45/45-60 lbs). Substitute with goblet squats (1 DB vs 2) for the front squats and...Read More
Bell House Fitness – Lifting 08.15.22 MAIN LIFT 9 sets: 3 sets x 2 below the knee hang power cleans (55%) 3 sets x 2 below the knee hang power cleans (60%) 3 sets x 2 below the knee hang power cleans (65%) – Rest exactly 1:00 between sets. SCORE: LOAD NOTES This is the 7th...Read More
Bell House Fitness – CrossFit 8.15.22 (Time) RX For time: 12-9-6-9-12: Front squats (105/155 lb) 24-18-12-18-24: Calorie row – 17-13-8-13-17 calories for women Mod 1 For time: 12-9-6-9-12: Front squats (75/115 lb) 21-15-9-15-21: Calorie row – 15-10-7-10-15 calories for women Mod 2 For time: 12-9-6-9-12: Front squats (55/75 lb) 12-9-6-9-12: Calorie row SKILL WORK Post-workout:...Read More
Bell House Fitness – CrossFit Metcon (Time) RX For time with a partner: 200-m DB farmers carry (35/50 lb) 800-m run 200-m DB front-rack carry 40 DB man makers 200-m DB front-rack carry 800-m run 200-m DB farmers carry – One partner works while the other partner rests, partition reps, carry and run distances as...Read More
