Bell House Fitness – Lifting Weightlifting MAIN LIFT Strict Press 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 – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 1:00 DB plank pull-throughs :30 single-leg toe touches/leg 1:00 up-downs – Rest 1:00 between sets. – Complete each set on a 3:00 clock without rest. 1 set: 5 DB deadlifts 5 DB high pulls 5 DB sumo deadlift high pulls 10 strict sit-ups...Read More
Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here...Read More
Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 200-m jog (slow) 10 alternating elbow insteps + reach 10 alternating scorpion stretches 10 alternating hip cross-overs 5 inchworms + push-up (1-2-3-4-5) 5 squat-to-stands 5 air squats with a :05 pause 5 tempo DB bent-over rows 1 set: 200-m run (hard) 5 DB...Read More
Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here...Read More
Bell House Fitness – Home Gym Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click...Read More
Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 63 double-unders 15 box jump-overs (20/24 in) 9 hang squat cleans (75/115 lb) – Athletes must step down from the top of the box. Mod 1 5 rounds for time: 1:00 double-unders 15 box jump-overs (20/24 in) 9 hang squat cleans (65/95 lb)...Read More
Bell House Fitness – CrossFit Push Jerk (5 sets for load: 5 push jerks) SKILL WORK Pre-workout: On an 8:00 clock: Handstand walk/wall walk practiceRead More
Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 12 alternating DB snatches (35/50 lb) 4 bar muscle-ups Mod 1 AMRAP 10: 12 alternating DB snatches (20/35 lb) 4 chest-to-bar pull-ups Mod 2 AMRAP 10: 12 alternating DB snatches (10/15 lb) 4 banded pull-upsSKILL WORK Pre-workout: On a 10:00 clock:...Read More
