Bell House Fitness – CrossFit 02.28.23 (Time) RX For time: 42/60 calorie row then… 21-15-9-3: Toes-to-bars DB box step-ups (20/24 in) (35/50 lb) Alternating DB snatches (35/50 lb) then… 42/60 calorie row – Use a single DB for step-ups and DB snatches. MOD 1 For time: 30/42 calorie row then… 21-15-9-3: Knee-to-armpits DB box step-ups (20/24 in) (20/35 lb) Alternating DB snatches (20/35 lb) then… 30/42 calorie row – Use a single DB for step-ups and DB snatches. MOD 2 For time: 21/30 calorie row then… 21-15-9-3: Hanging knee raises DB box step-ups (12/20 in) (10/15 lb) Alternating DB snatches (10/15 lb) then… 21/30 calorie row – Use a single DB for step-ups and DB snatches.Read more

Bell House Fitness – Home Gym 02.27.23 (AMRAP – Reps) EQUIPMENT EMOM 14: Minute 1 | 50-ft DB overhead carry Minute 2 | :30 DB thrusters – Perform as many thrusters as possible each round. – Use two DBs for both movements. BODYWEIGHT EMOM 14: Minute 1 | :40 weighted overhead carry Minute 2 | :40 air squats – Perform as many air squats as possible each round. WORKOUT NOTES Carries in :30 or less and 10+ thrusters/round. Light-to-moderate DB load (35/50 lb or less). Reduce DB load as needed and/or scale to single-arm variations of either or both movements. WARM-UP 3 sets: 20 jumping jacks 5 windmills/arm 5 inchworm + 1 push-up/rep 7 pause goblet squats 1 set: :30 single-arm DB overhead carry/arm :30 DB goblet squats (slow pace) 50-ft DB overhead carry :30 DB goblet squats (fast pace 50-ft DB overhead carry :30 DB thrusters (slow pace) –...Read more

Bell House Fitness – Lifting 02.27.23 MAIN LIFT 5 sets for load: 3 behind-the-neck push presses 3 snatch balances – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Welcome to a new 4-week cycle of lifting! This cycle will build to a 1RM snatch balance and a 3RM bench press and front squat. Perform 5 moderate-to-heavy sets. Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. In Accessory – I, perform 4 heavy sets of DB thrusters. Use two DBs and feel free to build to a heavy set as long as it’s unbroken. In Accessory – II, use a light pair of DBs to AMRAP each movement for :40 without dropping the DBs. WARM-UP 2 sets: 400/500-m row 1:00 PVC pass throughs :30 plate squats (10-15 lb) 1-2 sets: 10 behind-the-neck push presses 10 overhead squats 10 snatch balances – Use an...Read more

Bell House Fitness – CrossFit Overhead Squat (7 sets for load: 3 overhead squats ) Buns and Guns 2 sets: :40 DB sumo deadlift high pulls (25/35 lb) – Rest :20 :40 DB shoulder presses – Rest :20 :40 DB farmers carry back-step lunges – Rest :20Read more

Bell House Fitness – CrossFit 02.25.23 (Calories) RX On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (95/135 lb) 6 push-ups 9 air squats MOD 1 On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (65/95 lb) 6 push-ups 9 air squats MOD 2 On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (35/45 lb) 6 knee push-ups 9 air squatsRead more