Bell House Fitness – Home Gym 03.22.23 (Time) EQUIPMENT 5 rounds for time with a partner: 20 DB front squats 30 DB swings 40 partner weighted sit-ups (~20 lb) – Split the squats and swings as needed; one partner works at a time. – Alternate reps on the sit-ups. – Use two DBs for the squats and one for the swings SCORE:TOTAL TIME BODYWEIGHT 5 rounds for time with a partner: 20 weighted front squats 30 lateral burpees-over-partner 40 partner weighted sit-ups – One partner holds a plank while the other performs a burpee with a lateral jump over their torso. – Alternate reps on the sit-ups. SCORE:TOTAL TIME WORKOUT NOTES 17:00-24:00. Moderate DB load (35/50 lb). Reduce DB and sit-up load as needed to maintain the stimulus. WARM-UP 1 set: :30 jumping jacks 10 alternating spiderman stretches 5 wall squats 10 DB deadlifts :30 plank hold 1 set: :30...Read more

Bell House Fitness – CrossFit Damian “D” (Time) 33 Rounds of: 3 HSPU 3 Power cleans (125/185) 2 Pistol squats 3 Bar Muscle Ups HSPU Mods -DB Push Press Power Clean Mods -reduced weight Pistol Squat Mods -Squat to target -Foot wrapped squat BMU Mods Chest to bar pull up Kipping pull up Burpee into DB bent over rowRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.21.23 (Distance) EQUIPMENT AMRAP 7: Max-distance run – Option 1: Perform on a track where distance can be accurately measured. – Option 2: Perform this workout on an uphill course as much as possible – Option 3: Perform this workout on a treadmill and set the incline to 0.7. Run AFAP as long as possible. BODYWEIGHT Same as equipment option. WORKOUT NOTES 1,200-m or more. Max-effort monostructural workout. Scale the pace as needed to maximize the total distance ran in 7 minutes. WARM-UP 2 sets: 100-m jog 10 walking Samson stretch lunges 10 walking toy soldiers/leg 10 bunny hops 10 jumping air squats 100-m hard run 1 set: 10 laying leg crossovers 10 alternating lunge + twist 10 burpees 2 sets: :15 easy jog :15 hard run :30 easy jog :30 hard run 1:00 easy jog 1:00 hard run – Rest as needed between...Read more

Bell House Fitness – CrossFit 2k Row (Time) Max Effort 2k RowMOD 1 For time: Max distance row in 8:00 SKILL WORK Post-workout: 3 sets: Max unbroken strict ring-dips 1:00 plank hold Buns and Guns 100 banded hamstring curls 100 glute bridges (body weight)Read more