Bell House Fitness – CrossFit 02.25.23 (Calories) RX On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (95/135 lb) 6 push-ups 9 air squats MOD 1 On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (65/95 lb) 6 push-ups 9 air squats MOD 2 On a 15:00 clock: Max calorie bike – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 hang power snatches (35/45 lb) 6 knee push-ups 9 air squatsRead more

Bell House Fitness – Home Gym 02.25.23 (AMRAP – Reps) EQUIPMENT On a 15:00 clock: Max step-ups (knee height) – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 DB hang power snatches 6 push-ups 9 air squats – Use two dumbbells. BODYWEIGHT On a 15:00 clock: Max step-ups (knee height) – Starting at 0:00 and every 3:00 after perform 2 rounds: 3 burpees 6 push-ups 9 air squats WORKOUT NOTES 100+ step-ups total and each 3-6-9 in 1:30 or less. Moderate DB load (35/50 lb). Reduce DB loading, reduce the volume to 3-5-7, scale push-ups to the knees, and lower the height of the step-ups as needed. WARM-UP 1 set: :30 step-ups 10 single-DB deadlifts 10 single-DB presses :30 step-ups 10 DB deadlifts 10 DB presses :30 step-ups 10 alternating DB hang snatches 3 sets: 3 DB hang power snatches 5 push-ups 7 air squats – Rest...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round.Read more

Bell House Fitness – Home Gym 02.24.23 (Time) EQUIPMENT 5 rounds for time: 800-m run – Rest 1:00 between rounds. SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL TIME WORKOUT NOTES 3:00-5:00 each round. Bodyweight workout. Reduce the distance to 400-600-m to finish in 5:00 or less. Substitute with any cardio machine as needed. WARM-UP 2 sets: 100-m run 10 leg swings across 10 hamstring scoops 10 alternating lunges 2 sets: 5 inchworms + 1 push-up/rep 10 alternating cossack squats 200-m run ACCESSORY Pre-workout: Every 3:00 x 3 sets: 15 push-ups Max-rep unbroken strict handstand push-ups STRETCHING 2 sets: :30 foam roll IT band/side :30 foam roll quads/sideRead more