Bell House Fitness – CrossFit 09.12.22 (5 Rounds for time) RX Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (95/135 lb) 15 lateral burpees over the barbell 12 alternating front-rack lunges (95/135 lb) MOD 1 Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (65/95 lb)...Read More
Bell House Fitness – Home Gym 09.12.22 (5 Rounds for time) EQUIPMENT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 DB hang power cleans 15 lateral burpees over the dumbbell 12 alternating DB front-rack lunges BODYWEIGHT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 weighted...Read More
Bell House Fitness – Lifting 09.12.22 MAIN LIFT Every 1:30 x 8 sets: 3 shoulder presses (80%) NOTES This is the third week in our final four-week mini-cycle. Focus on speed and stamina with each shoulder press. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with...Read More
Bell House Fitness – Home Gym 09.10.22 (Time) EQUIPMENT 3 rounds for time: 24 DB squats 18 DB push presses BODYWEIGHT 3 rounds for time: 12 left-leg single-leg squats 12 right-leg single-leg squats 18 kipping handstand push-ups WORKOUT NOTES 10:00-15:00. Moderate loading (50/35 lb). Maintain the volume and reduce the load as needed. Perform single-arm...Read More
Bell House Fitness – CrossFit 9.10.22 (Time) 6 Rounds each with a partner: 100m DB Carry (35/50) 14 DB snatches 14 DB lunges *1 person works while the other rest* Mod. 1 100m DB Carry (20/35) 14 DB snatches 14 DB lunges Mod. 2 100m jog (bodyweight) 14 DB snatches (15/25) 14 DB lunges (bodyweight)Read More
Bell House Fitness – Home Gym 09.09.22 (Time) EQUIPMENT 5 rounds for time: :30 L-sit hold :30 plank hold :30 double-DB bent over row hold :30 plank hold BODYWEIGHT 5 rounds for time: :30 L-sit hold :30 plank hold :30 handstand hold :30 plank hold WORKOUT NOTES 15:00-20:00. Keep transitions less than :20. More demanding...Read More
Bell House Fitness – Lifting 09.09.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (65%) Min 5-8 | 2 power snatches (68%) Min 9-12 | 2 power snatches (70%) NOTES Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang...Read More
