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 – 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 DB. Reduce reps to 45-20-10, reduce DB load, and scale to regular burpees or up-downs as needed. WARM-UP 2 sets: :30 scorpion stretch/side :30 samson stretch/side 5 wall squats 10 burpees – Hold the bottom of the squat for :03. 2 sets/arm: 5 DB push presses 5 DB overhead squats – Rest as needed. 2 sets: 5 DB facing burpees 3 single-arm DB overhead squats/arm 3 DB burpee clean and jerks – Rest 1:00 between sets. ACCESSORY Post-workout: Accumulate: 1:00 single-arm handstand hold/side – Scale to pike HS hold as needed. STRETCHING 2 sets: 1:00...Read more

Bell House Fitness – Lifting REST DAYRead 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 chest-to-bar pull-upsRead 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 be used as long as each set is pushed to near failure. Hitting 15-25 reps is the ideal volume for today, but adjust set ranges as needed. If 15 reps cannot be completed unbroken, break the reps into 1-3 sets with as little rest as possible between each. Scale to single-DB thrusters if 15 reps cannot be completed in 3 sets or less. WARM-UP 2 sets: 10 torso twists/direction 20 unweighted good mornings 10 spiderman hip circles/direction/side 20 alternating plank twist and reaches – Perform the plank reaches on the hands. 1 set: 5 single-arm...Read more