Bell House Fitness – CrossFit 02.22.23 (8 Rounds for reps) 4 x 2:00 rounds for distance: 17/24 calorie row Max distance handstand walk – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 24 push-ups Max calorie row – Rest 2:00 between rounds. – Score is total distance walked plus total calories rowed. -Each unbroken mat counts as 1 rep for HSW MOD 1 4 x 2:00 rounds for distance: 12/18 calorie row Max rep wall walks – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 18 push-ups Max calorie row – Rest 2:00 between rounds. – Score is total distance walked plus total calories rowed. MOD 2 4 x 2:00 rounds for distance: 8/12 calorie row Max distance bear crawl – Rest 2:00 between rounds. then… 4 x 2:00 rounds for calories: 12 push-ups Max calorie row – Rest 2:00 between rounds. – Score...Read more

Bell House Fitness – Home Gym 02.22.23 (No Measure) EQUIPMENT 4 x 2:00 rounds for distance: 20 burpees Max distance handstand walk – Rest 1:00 between rounds. then… 4 x 2:00 rounds for distance: 20 push-ups Max shuttle runs (25 ft) – Rest 1:00 between rounds. – Score is total distance walked and ran. EQUIPMENT Same as equipment option. WORKOUT NOTES 25+ ft handstand walk/round and 10+ shuttle runs (1 run = 50 ft). Complex bodyweight workout. Reduce burpee and push-up volume to finish each in 1:15 or less. Scale push-ups to the knees. Scale handstand walks to wall walks. WARM-UP 3 sets: 10 PVC pass throughs 10 PVC overhead squats 10 knee push-ups 10 double-knee tucks in plank 2 sets: 5 burpees :30 handstand walk practice – Rest :30. 5 push-ups :30 shuttle runs – Rest 1:00. ACCESSORY Post-workout: 3 sets: 10 v-ups 10 tuck-ups 10 hollow rocks :10...Read more

Bell House Fitness – Lifting 02.22.23 MAIN LIFT 5 sets for load: 1 push press 3 drop sets: 2 push presses – Use 70% of your best single. SCORE:LOAD NOTES This is the final week of this 4-week cycle. Build up to 80-90% of your 1-rep-max push press and then take five attempts to find a heavy single for the day. This may be a new PR. Drop sets should be clean and crisp. In Accessory – I, rest as needed and build to your heaviest set of 10. Start light and focus on positioning. Use a PVC pipe or empty barbell if necessary. In Accessory – II, we are testing your single-arm strength in both the high pull and ring row. Find a weight that allows you to move with control during the high pull. Try to use as little momentum as possible during both of these movements. Rest...Read more

Bell House Fitness – CrossFit 02.21.23 (Time) RX 3 rounds for time: 400-m run 80 double-unders 40 walking lunges MOD 1 3 rounds for time: 400-m run 1:30 double-unders 40 walking lunges MOD 2 3 rounds for time: 200-m run 80 single-unders 20 walking lunges SKILL WORK Post-workout: 3 sets: 100-ft. single-DB overhead walk/arm (35/50 lb)Read more

Bell House Fitness – Home Gym 02.21.23 (Time) EQUIPMENT 3 rounds for time: 400-m run 80 double-unders 40 walking lunges SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Leg-heavy bodyweight workout. Reduce double-unders to 40 reps or 1:30 of work and reduce lunges to 30 or 20 reps. WARM-UP 5 sets; :30 jog (slow) :30 run (moderate) – Increase the pace with each set. 2 sets: :30 double-unders :30 walking lunge steps – Rest as needed between sets. ACCESSORY Post-workout: 3 sets: 100-ft. single-DB overhead walk/arm STRETCHING 2 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/legRead more