Bell House Fitness – CrossFit The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-UpsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereMOD 1 5 rounds for time: 7 handstand push-ups 7 thrusters (65/95 lb) 7 knees-to-elbows 7 deadlifts (105/155 lb) 7 burpees 7 KB swings (35/53 lb) 7 pull-ups MOD 2 5 rounds for time: 7 push-ups 7 thrusters (35/45 lb) 7 hanging knee raises 7 deadlifts (55/75 lb) 7 burpees 7 KB swings (18/26 lb) 7 ring rowsRead more

Bell House Fitness – Home Gym 03.16.23 (Time) EQUIPMENT For time: 20 deficit push-ups (2/4 in) 150-ft single-arm DB overhead walking lunge 1,000-m run 150-ft single-arm DB overhead walking lunge 20 deficit push-ups (2/4 in) BODYWEIGHT For time: 20 deficit push-ups (2/4 in) 150-ft overhead weighted lunge 1,000-m run 150-ft overhead weighted lunge 20 deficit push-ups (2/4 in) SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Scale the push-ups to the knees, reduce the load of the DB, and reduce the run to 800-m to maintain the stimulus. WARM-UP 2 sets: 10 PVC pass throughs 10 PVC overhead lunges 10 PVC overhead squats 10 T push-ups 200-m run 2 sets: 5 deficit push-ups 25-ft left-arm DB overhead walking lunge 25-ft right-arm DB overhead walking lunge 5 deficit push-ups – Rest as needed between sets. ACCESSORY Post-workout: Accumulate: 50 supermen 50 weighted Russian twists.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 03.16.23 (Time) RX For time: 10 ring muscle-ups 150-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 150-ft single-arm DB overhead walking lunge (25/35 lb) 10 ring muscle-ups MOD 1 For time: 10 jumping ring muscle-ups 100-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 100-ft single-arm DB overhead walking lunge (25/35 lb) 10 jumping ring muscle-ups MOD 2 For time: 10 low-ring transitions 100-ft single-arm DB overhead walking lunge (10/15 lb) 600/750-m row 100-ft single-arm DB overhead walking lunge (10/15 lb) 10 low-ring transitions SKILL WORK Post-workout: Accumulate: 50 GHD sit-ups 50 med-ball twists (14/20 lb)Read more

Bell House Fitness – Home Gym 03.15.23 (Time) EQUIPMENT 10 sets/arm: 3 DB muscle snatches 3 DB hang power snatches 3 DB squat snatches – Complete all 9 reps on one arm, then all 9 reps on the other. – Rest 1:00 between sets. SCORE:TOTAL TIME BODYWEIGHT EMOM 20: Minute 1 | :30 handstand hold Minute 2 | 5 burpees-to-target (12 in or higher) – Complete the burpees AFAP. SCORE:TOTAL TIME WORKOUT NOTES All sets unbroken on each arm. Moderate-to-heavy DB load (35/50 lb or heavier). Reduce DB loading, scale the ROM of the squat snatch, and reduce the volume to 2 reps/movement to maintain the stimulus. WARM-UP 3 sets: 3 wall squats 5 windmills/arm 7 PVC squat snatches – Hold the bottom of the snatch for :01. 2 sets/arm: 1-3 DB muscle snatch 1-3 DB hang power snatches 1-3 DB squat snatches – Rest as needed. ACCESSORY Pre-workout: EMOM...Read more