Bell House Fitness – CrossFit Power Clean 9 sets for load: 5-5-3-3-3-1-1-1-1Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 step-ups 5 up-down + box jump 5 DB windmills / arm then … 1 set: 3 box jumps 3 single-arm DB swings / arm 5 box jumps 5 single-arm DB swings / arm ACCESSORY Pre-workout: 4 sets: 50-ft. single DB front-rack lunge – Rest as needed between sets STRETCHING 5 sets: :30 foam roll calves / side :30 T-spine foam roll Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 7 box jumps 7 single-arm DB swings / arm BODYWEIGHT AMRAP 12: 7 box jumps 7 weighted swings ()Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 7 box jumps (36/30 in) 14 KB swings (32/24 kg) Mod 1. AMRAP 12: 7 box jumps (24/20 in) 14 KB swings (24/16 kg) Mod 2. AMRAP 12: 7 box jumps (20/12 in) 14 KB swings (16/8 kg)SKILL WORK 4 sets: 50-ft. single KB front rack lunge – Rest as needed between setsRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: 10 jumping jacks 8 alternating elbow instep 6 Cossack squats 4 V-ups 2 dive bombers then … 2 sets: 5 DB rows 5 push-ups 10 sit-ups 10 squats Rest :30 between sets. ACCESSORY Pre-workout: AMRAP 3: Wall walks STRETCHING 3 sets: 10 ATY drills 10 wall slides Metcon (Time) EQUIPMENT Barbara 5 rounds, each for time, of: 10 DB rows 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between rounds. BODYWEIGHT Barbara 5 rounds, each for time, of: 10 weighted rows 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between rounds. ()Read more

Bell House Fitness – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod 1. 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Mod 2. 4 rounds for time: 10 ring rows 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round.Read more