Bell House Fitness – CrossFit 09.10.11 (Time) RX 3 rounds for time: 24 back squats (95/135 lb) 18 push presses Mod 1 3 rounds for time: 24 back squats (75/115 lb) 18 push presses Mod 2 3 rounds for time: 24 back squats (65/95 lb) 18 push presses SKILL WORK Pre-workout: On a 10:00 clock:...Read More
Bell House Fitness – Lifting 09.08.22 MAIN LIFT Every 1:00 x 12 sets: 3 shoulder presses (75%) NOTES This is the second 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 your...Read More
Bell House Fitness – CrossFit 09.08.22 (Time) RX 3 rounds for time: 800/1,000-m row – After each round perform 2 double-unders for each stroke taken. Mod 1 3 rounds for time: 800/1,000-m row – After each round perform 1 double-under for each stroke taken. Mod 2 3 rounds for time: 800/1,000-m row – After each...Read More
Bell House Fitness – Home Gym 09.08.22 (Time) EQUIPMENT 3 rounds for time: 1,000-m run 80 double-unders BODYWEIGHT 3 rounds for time: 1,000-m run 80 lateral line hops WORKOUT NOTES 15:00-24:00. Light, bodyweight workout. Reduce the distance of the run to 800-m, reduce the double-under volume to take no more than 2:00. WARM-UP On a...Read More
Bell House Fitness – Home Gym 09.07.22 (AMRAP – Reps) EQUIPMENT 7 x 1:00 rounds for reps: 15 air squats Max-rep DB squat clean and jerks – Rest 1:00 between rounds. BODYWEIGHT 7 x 1:00 rounds for reps: 20 air squats Max-rep deficit handstand push-ups – Rest 1:00. WORKOUT NOTES 5+ reps each round. Heavy...Read More
Bell House Fitness – CrossFit Clean and Jerk (7 sets for load: 3 clean and jerks) SKILL WORK Post-workout: On a 3:00 clock: 1:00 air squats 1:00 empty bar thrusters 1:00 empty bar overhead squats – No rest between movements. Strict Pulling Strength Program If you have 0-4 strict pull ups If you have 5...Read More
Bell House Fitness – Lifting 09.06.22 MAIN LIFT Every 1:15 x 10 sets: 3 box squats (75%) NOTES This is the second week of our final four-week mini-cycle. Focus on speed and stamina with each box squat. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with...Read More
Bell House Fitness – CrossFit 09.06.22 (Time) RX 7 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups Mod 1 Same as Rx’d Mod 2 5 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups SKILL WORK Post-workout: 3 sets: 25 GHD hip extensions – Rest as needed between sets. Strict Pulling Strength Program –...Read More
Bell House Fitness – Home Gym 09.06.22 (Time) EQUIPMENT 7 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 9:00-14:00. Light, bodyweight workout. Reduce the rounds to 6 or 5 if necessary to avoid reducing the volume of each round. WARM-UP 2 sets: :20 hollow hold 20 unweighted...Read More
