Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.03.23 (Time) EQUIPMENT For time: 800-m DB farmers carry – Perform 20 alternating single-leg squats every time you put the DBs down. – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 800-m DB farmers carry – Perform 20 alternating single-leg squats every time you put the DBs down. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00 Moderate DB load (35/50 lb). Reduce the DB load to complete at least 150-m or more each attempt. Reduce overall distance by stopping the workout after putting the DBs down a 6th time (no more than 100 squats). WARM-UP 3 sets: 200-m jog 10 Samson stretch walking lunges 10 DB deadlifts (:03 descent) 1 set: 10 alternating heel-hooked single-leg squats 100-m DB farmers carry 10 alternating single-leg squats ACCESSORY Pre-workout: Every 2:00 x 5 sets: 100-m run :20 L-sit hold STRETCHING 2 sets: 1:00 foam roll lower back :30 cat-cow :30...Read more

Bell House Fitness – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.02.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 20 single-DB thrusters 10 double-DB bent over rows BODYWEIGHT AMRAP 10: 20 air squats 10 hand-release push-ups WORKOUT NOTES 4-6 rounds. Moderate DB load (35/50 lb). Reduce the DB load to complete every round in 1-2 sets. WARM-UP 3 sets: 10 Cossack squats 10 “T” push-ups 5 pause goblet squats 5 goblet squats – Add load to the Cossack and goblet squats as desired. 2 sets: 10 single-DB thrusters 5-10 double-DB bent-over rows – Rest as needed. ACCESSORY Post-workout: 4 rounds: :20 weighted Russian twists – Rest :10 :20 handstand hold – Rest :10 STRETCHING 3 sets: :20 doorway pec stretch/side 10 prone snow angelsRead more