Bell House Fitness – CrossFit VALENTINE’S DAY (Time) For Time Complete the following with one partner working at a time. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (55/35 lb) 50 AbMat Sit-Ups 50 Deadlifts (155/115 lb) 50 Burpees Partner 2: 50 Pull-Ups 50 Overhead Lunges (45/25 lb Plate) 50 Hand Release Push-Ups...Read More
Bell House Fitness – Home Gym 02.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 5: 10 DB overhead squats 20 object jump-overs (knee height) 30 DB swings – Use one DB. Rest 5 minutes AMRAP 5: 10 DB power snatches 20 object jump-overs (knee height) 30 DB renegade rows. – Use one DB for the...Read More
Bell House Fitness – CrossFit 02.13.23 (Time) RX 4 rounds for time: 400-m run 400/500-m row INTERMEDIATE Same as Rx’d BEGINNER 4 rounds for time: 200-m run 200/250-m row SKILL WORK Post-workout: Accumulate: 50 GHD hip extensions BUNS AND GUNS (optional post workout) EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 hollow...Read More
Bell House Fitness – Lifting 02.13.23 MAIN LIFT 5 sets for load: 3 deadlifts Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 55-60% of your latest 1-rep max. SCORE:LOAD NOTES This week, we decrease the reps and increase loading on the deadlifts. All sets should...Read More
Bell House Fitness – Home Gym 02.13.23 (Time) EQUIPMENT 4 rounds for time: 400-m run 30 up-downs to a target (6 in) BODYWEIGHT Same as the equipment option. WORKOUT NOTES 12:00-17:00. Bodyweight workout. Reduce the runs in distance and the up-downs in reps to as low as 15 to finish each in 2:00 or less....Read More
Bell House Fitness – CrossFit 02.11.23 (AMRAP – Rounds and Reps) RX AMRAP 15: 10 pull-ups 25-ft DB overhead walking lunge (35/50 lb) 15/20-cal bike 25-ft DB overhead walking lunge – Use one DB. MOD 1 AMRAP 15: 5 pull-ups 25-ft DB overhead walking lunge (20/35 lb) 10/15-cal bike 25-ft DB overhead walking lunge –...Read More
Bell House Fitness – Home Gym 02.11.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15: 10 DB bent-over rows 25-ft DB overhead walking lunges 100 double-unders 25-ft DB overhead walking lunges – Use one dumbbell. BODYWEIGHT AMRAP 15: 15 push-ups 25-ft weighted overhead walking lunge 400-m run 25-ft weighted overhead walking lunge – Use one...Read More
Bell House Fitness – Home Gym 02.10.23 (Time) EQUIPMENT For time: 600-m run 100 push-ups 600-m run SCORE:TOTAL TIME BODYWEIGHT Same as equipment option SCORE:TOTAL TIME WORKOUT NOTES 8:00-13:00. Bodyweight workout. Reduce runs to finish in 3:30 or faster, reduce push-up volume to 70 reps, and scale push-ups to the knees. WARM-UP 1 set: 200-m...Read More
