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27
Jan

CrossFit – Fri, Jan 27

Bell House Fitness – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
MOD 1

AMRAP 20:

8 hanging knee raises

10 single-DB hang clean and jerks (20/35 lb)

12/14 calorie row

MOD 2

AMRAP 20:

8 sit-ups

10 single-DB hang clean and jerks (10/20 lb)

12/14 calorie row

27
Jan

Lifting – Fri, Jan 27

Bell House Fitness – Lifting

01.27.23

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max hang squat clean

  NOTES

This is the final week of this 4-week cycle.

Build up to 70-80% of your 1-rep-max hang squat clean and then take as many attempts as needed to find a heavy single for the day.

If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.

Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

In Accessory I – Rest as needed and build to a heavy single for the day.

WARM-UP

3 sets:

1:00 bike

15 DB goblet squats (building)

:20 cossack squat stretch/leg

1 set:

5 hang muscle cleans

5 dip power cleans

5 hang power cleans

5 front squats

5 hang squat cleans

– Use an empty barbell.

EMOM 9:

1 hang power clean + 1 hang squat clean (20-50%)

– Add load once every 3 minutes.

3-4 sets:

1 hang squat clean

– Build in load to 70-80%.

ACCESSORY – I

5 sets for load:

1 front squat

– All sets greater than 80% of your 1-rep-max.Main Lift

On a 20:00 clock:

Build to a 1-rep max hang squat clean

27
Jan

Home Gym – Fri, Jan 27

Bell House Fitness – Home Gym

01.27.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

8 v-ups

10 single-DB hang clean and jerks

150-m run

BODYWEIGHT

AMRAP 20:

8 v-ups

10 up-downs to a target (6 in)

150-m run

WORKOUT NOTES

7-12 rounds.

Moderate load DB (35/50 lb).

Scale v-up volume to 5 reps, reduce DB load, and reduce DB volume to 6-8 reps as needed.

WARM-UP

2 sets:

:20 Samson stretches/leg

:20 hollow rocks

:20 arch ups

5 lateral lunges/leg

10 push-ups

400-m jog

1 set:

5 DB hang cleans/arm

5 DB push press/arm

5 DB hang clean and jerks/arm

2 sets:

6 v-ups

6 DB hang clean and jerks

150-m run

– No rest between sets.

ACCESSORY

Pre-workout:

3 sets:

Max-effort L-sit hold

– Any style of L-sit.

– Rest 2:00-3:00 between sets.

STRETCHING

1 set:

1:00 barbell forearm mash/side

1:00 double-forearm stretch

26
Jan

CrossFit – Thu, Jan 26

Bell House Fitness – CrossFit

01.26.23 (Time)

RX

For time:

150 wall-ball shots (14/20 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

7 burpees to a plate.

MOD 1

For time:

150 wall-ball shots (10/14 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

7 burpees to a plate.

MOD 2

For time:

100 wall-ball shots (6/10 lb)(9/10 ft)

– Starting at 0:00 and every 2:00 after, perform

5 burpees to a plate.

SKILL WORK

Post-workout:

Accumulate:

2:00 plank hold

2:00 handstand hold

26
Jan

Home Gym – Thu, Jan 26

Bell House Fitness – Home Gym

01.26.23 (Time)

EQUIPMENT

For time:

150 single-DB thrusters

– Starting at 0:00 and every 2:00 after, perform 7 burpees.

BODYWEIGHT

For time:

150 PVC overhead squats

– Starting at 0:00 and every 2:00 after, perform 7 burpees.

WORKOUT NOTES

10:00-15:00.

Light DB load (25/35 lb).

Reduce DB load if possible. Scale overall volume to 100 reps if necessary. Scale burpees to 5 or 4 reps to finish in less than :40

WARM-UP

1 set:

10 alternating spiderman stretches

10 DB goblet squats

5 burpees

1 set:

10 hamstring scoops/leg

5 single-arm DB thrusters/arm

5 burpees

1 set:

10 good mornings

10 single-DB thrusters

5 burpees

ACCESSORY

Post-workout:

Accumulate:

2:00 plank hold

2:00 handstand hold

STRETCHING

3 sets:

:30 Samson lunge/leg

25
Jan

CrossFit – Wed, Jan 25

Bell House Fitness – CrossFit

01.25.23 (Time)

RX

5 rounds for time:

75 double-unders

25 push-ups

MOD 1

5 rounds for time:

1:00 double-unders

25 push-ups

MOD 2

5 rounds for time:

50 single-unders

15 push-ups

SKILL WORK (Time)

Pre-workout:

For total time:

800-m run

– Rest 1:00

400-m run

– Rest :30

200-m run

25
Jan

Lifting – Wed, Jan 25

Bell House Fitness – Lifting

01.25.23

MAIN LIFT

On a 20:00 clock:

Build to a 1-rep max hang squat snatch

  NOTES

This is the final week of this 4-week cycle.

Build up to 70-80% of your 1-rep-max hang squat snatch and then take as many attempts as needed to find a heavy single for the day.

If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps.

Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs.

In Accessory I – Rest 2:00-3:00 between sets. Focus on pushing the heels down through the ground through the entire rep. Use straps if desired.

WARM-UP

3 sets:

1:00 row

1:00 ski

:30 stretch in the bottom of a squat.

1 set:

5 hang muscle snatches

5 behind the neck push jerks

5 dip power snatches

5 hang power snatches

5 overhead squats

5 hang squat snatches

– Use an empty barbell.

EMOM 9:

1 hang power snatch + 1 hang squat snatch (20-50%)

– Add load once every 3 minutes.

3-4 sets:

1 hang squat snatch

– Build in load to 70-80%.

ACCESSORY – I

5 sets for load:

5 hang snatch pulls

– Build to a 5-rep-max.

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