Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 12 hang power clean and jerks (75/115 lb) 9 thrusters 6 power snatches Mod 1 5 rounds for time: 12 hang power clean and jerks (65/95 lb) 9 thrusters 6 power snatches Mod 2 5 rounds for time: 12 hang power clean and...Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 9: 15 KB swings (24/32 kg) 50-ft handstand walk Mod 1 AMRAP 9: 15 KB swings (24/32 kg) 25-ft handstand walk Mod 2 AMRAP 9: 15 KB swings (24/32 kg) 100-ft bear crawlSKILL WORK Post-workout: 8 sets: :20 seated L-sit hold –...Read More

Bell House Fitness – LiftingRead More

Bell House Fitness – CrossFit Overhead Lunge (6-6-6) Front Rack Lunge (8-8-8) Back Rack Lunge (10-10-10)Read More

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) EQUIPMENT 3 x 5:00 Rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 DB squats -rest 2:00 between rounds -use a single DB for farmers carries and squats BODYWEIGHT 3 x 5:00 rounds for reps: 200m farmers carry...Read More

Bell House Fitness – Lifting Weightlifting MAIN LIFT Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (40%) 1 set: 15 shoulder-to-overheads (30%) (unbroken) 12 shoulder-to-overheads (40%) (unbroken) 9 shoulder-to-overheads (45%) (unbroken) 6 shoulder-to-overheads (50%) (unbroken) Warm-up (No Measure) NOTES In today’s main lift, we are focused on barbell cycling and stamina with light to moderate...Read More

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 5: :30 DB-facing burpees – Start slow and pick up the pace each minute. 2 sets: 5 DB push presses/arm 5 DB windmills/arm :20 Samson stretch/leg 5 DB Jefferson curls – Add deficit to the Jefferson curls if needed. 2 sets: 4 DB power...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 10 snatches (125/175 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees Mod. 1 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing...Read More

Bell House Fitness – Lifting Weightlifting MAIN LIFT Back Squat For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are...Read More

Bell House Fitness – CrossFit Thruster 8 sets for load: 2 thrusters Metcon (No Measure) Post-workout: 4 sets for load: 8 DB strict presses/arm 8 DB front squatsRead More