Bell House Fitness – CrossFit 01.07.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 200-m run 1:00 plank hold – Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns. MOD 1) Same MOD 2) SameRead More

Bell House Fitness – Lifting 01.07.23 MAIN LIFT 3 sets for load: 2 dip squat cleans 1 hang squat clean – Dip is from the hip, and the hang is from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, perform 3 heavy sets...Read More

Bell House Fitness – Home Gym 01.07.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 60 DB-facing burpees 30 single-arm DB overhead squats 10 DB burpee clean and jerks BODYWEIGHT AMRAP 10: 60 DB-facing burpees 45 PVC overhead squats 10 wall walks WORKOUT NOTES 1 round + burpees. Moderate DB load (35/50 lb). Use one...Read More

Bell House Fitness – CrossFit CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsMOD 1) AMRAP 10: 60 bar-facing burpees 30 overhead squats (65/95 lb) 10 jumping muscle-ups MOD 2) AMRAP 10: 40 burpees 30 overhead squats (empty barbell) 10 jumping...Read More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – Home Gym 01.06.23 (AMRAP – Reps) EQUIPMENT 3 sets for reps: Max-reps unbroken DB thrusters – Rest 3:00-4:00 between sets. – Go until failure on each set. BODYWEIGHT 3 rounds for total time: 100 air squats – Rest 3:00 between sets. SCORE:TOTAL TIME WORKOUT NOTES 15-30 reps/set. Any DB load may...Read More

Bell House Fitness – CrossFit 01.05.23 (3 Rounds for weight) RX For load: 15-12-9: Thrusters – Rest 3:00 between sets MOD 1) Same as Rx’d MOD 2) Same as Rx’d SKILL WORK Post-workout: Accumulate: 30 low ring muscle-up transitionsRead More

Bell House Fitness – Lifting REST DAYRead More

Bell House Fitness – Home Gym 01.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: 200-m run 1:00 plank hold BODYWEIGHT Same as equipment option. WORKOUT NOTES 6-8+ rounds. Light, bodyweight workout. Reduce plank hold duration to :45 or :30 of cumulative time as needed. WARM-UP On a 5:00 clock: :20 run...Read More

Bell House Fitness – CrossFit 01.04.23 (Time) RX 3 rounds for time: 20 burpee box overs (24/30 in) 400/500-m row MOD 1) 3 rounds for time: 20 burpee box overs (20/24 in) 400/500-m row MOD 2) 3 rounds for time: 20 burpee box step-overs (12/20 in) 200/250-m row SKILL WORK Post-workout: 8 rounds: :20 double-unders...Read More