Bell House Fitness – CrossFit 03.20.23 (AMRAP – Rounds and Reps) RX AMRAP 20: 30 air squats 20 burpees-to-target (6 in) 10 chest-to-bar pull-ups MOD 1 AMRAP 20: 30 air squats 20 burpees-to-target (2 in) 10 pull-ups MOD 2 AMRAP 20: 21 air squats 14 burpees 7 banded strict pull-ups Buns and Guns 3 sets 8 R bicep curls (L arm in static hold bicep curl) directly into… 8 L bicep curls (R arm in static hold bicep curl) directly into… 8 double bicep curlsRead more

Bell House Fitness – Home Gym 03.18.23 (AMRAP – Reps) EQUIPMENT 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. BODYWEIGHT 4 x 4:00 rounds for reps with a partner: 400-m run 40 lateral line hops Max air squats – Rest 1:00 between rounds. – Partners run together, complete 40 lateral line hops each at the same time, and then switch as needed to complete as many squats as possible in the remaining time. WORKOUT NOTES 1:00+ and 45+ air squats each round. Faster-paced monostructural and bodyweight workout. Reduce the run distance to 300-m, scale the double-unders to 20 reps or single-unders, and squat to a target to maintain the...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.18.23 (4 Rounds for reps) RX 4 x 4:00 rounds for reps with a partner: 400-m run 40 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 1 4 x 4:00 rounds for reps with a partner: 400-m run :30 double-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time. MOD 2 4 x 4:00 rounds for reps with a partner: 200-m run 40 single-unders Max calorie row in the remaining time – Rest 1:00 between rounds. – Partners run together,...Read more

Bell House Fitness – Home Gym 03.17.23 (Time) EQUIPMENT 7 rounds for time: 7 handstand push-ups 7 double-DB thrusters 7 tuck-ups 7 double-DB deadlifts 7 burpees 7 single-DB swings 7 double-DB rows – Touch all 4 heads of the DBs to the ground on the deadlifts. SCORE:TOTAL TIME BODYWEIGHT 7 rounds for time: 7 handstand push-ups 7 jumping air squats 7 tuck-ups 7 single-leg squats/leg 7 burpees 7 up-downs to a target (6 in) 7 weighted sit-ups – Touch an object to the ground overhead for the weighted sit-ups. SCORE:TOTAL TIME WORKOUT NOTES 21:00-30:00. Moderate DB load (35/50 lb). Reduce DB load and scale to pike push-ups to maintain the stimulus. WARM-UP On a 5:00 clock: 3 inchworms 5 push-ups 7 v-ups 9 air squats – Move at a steady pace. 5-10 reps of each: Handstand push-ups Double-DB thrusters Tuck-ups Double-DB deadlifts Burpees Single-DB swings Double-DB rows – Rest as...Read more