Bell House Fitness – Home Gym 01.21.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: 600-m run 100 DB swings 20 wall walks – Split work as needed, 1 partner works at a time. BODYWEIGHT AMRAP 20 with a partner: 600-m run 100 air squats 20 wall walks – Split work as...Read More

Bell House Fitness – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...Read More

Bell House Fitness – Lifting 01.20.23 MAIN LIFT 3 sets for load: 3 hang squat cleans – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat clean. Build to a...Read More

Bell House Fitness – Home Gym 01.20.23 (AMRAP – Reps) EQUIPMENT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats DB-facing burpees – Use two DBs. In remaining time: Max-rep DB thrusters – Use two DBs. BODYWEIGHT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Weighted single-leg squats...Read More

Bell House Fitness – CrossFit 01.19.23 (Time) RX For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups MOD 1 For time: 21-15-9-15-21: Calorie row Pull-ups MOD 2 For time: 12-9-6-9-12: Calorie row Jumping pull-upsRead More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – Home Gym 01.19.23 (Time) EQUIPMENT For time: 21-15-9-15-21: DB step-ups (knee height) DB power cleans – Use two DBs. BODYWEIGHT For time: 21-15-9-15-21: Shuttle runs (25 ft) Hand-release push-ups – For this workout, a shuttle run is JUST running down 25 ft. Down and back (50 ft) is 2 reps. WORKOUT...Read More

Bell House Fitness – CrossFit 01.18.23 (AMRAP – Rounds and Reps) RX AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 shoulder presses (65/95 lb) 15 GHD sit-ups MOD 1 AMRAP 15: :30 handstand hold :30 L-sit 15 shoulder presses (55/75 lb) 15 GHD sit-ups (to parallel) MOD 2 AMRAP 15: :30 plank hold :30 seated...Read More

Bell House Fitness – Lifting 01.18.23 MAIN LIFT 3 sets for load: 3 hang squat snatches – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat snatch. Build to a...Read More

Bell House Fitness – Home Gym 01.18.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 DB shoulder presses 15 weighted sit-ups (20 lb) – Use two DBs. BODYWEIGHT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 pike push-ups 15 weighted sit-ups (20 lb) WORKOUT NOTES 3-4 rounds. Light DB...Read More