Bell House Fitness – Home Gym 02.20.23 (Time) EQUIPMENT 5 rounds for time: 15 DB deadlifts :30 L-sit hold – Legs extended on the L-sit hold. – Touch all four heads of the DB to the ground. SCORE:TOTAL TIME BODYWEIGHT 5 rounds for time: 20 weighted deadlifts deadlifts :30 L-sit hold – Legs extended on the L-sit hold. SCORE:TOTAL TIME WORKOUT NOTES 8:00-12:00. Heavy DB loading (50/70 lb). Scale DB load to complete in 1-3 sets or less. Tuck the legs to scale the L-sit hold or reduce the duration to :15. WARM-UP 2 sets: 10 leg swings/leg 10 lateral leg swings/leg 10 seated leg lifts :10 seated leg lift hold 10 suitcase DB deadlifts/side 2 sets: 10-12 DB deadlifts :15 L-sit hold – Rest as needed between sets. ACCESSORY Pre-workout: EMOM 6: 3 weighted single-leg squats/leg STRETCHING 2 sets: :30 pigeon stretch/legRead more

Bell House Fitness – CrossFit 02.18.23 (Time) RX 3 rounds for time with a partner: 60 Russian KB swings (53/70 lb) 1750/2500m bike – Split bikeup as needed. One partner works while the other rests; during the bike, the resting partner holds a KB in the front rack position. MOD 1 3 rounds for time with a partner: 60 Russian KB swings (35/53 lb) 1750/2500m bike – Split bikeup as needed. One partner works while the other rests; during the bike,the resting partner holds a KB in the front rack position. MOD 2 3 rounds for time with a partner: 40 Russian KB swings (18/26 lb) 900/1250m bike – Split bikeup as needed. One partner works while the other rests; during the bike, the resting partner holds a KB in the front rack position.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 02.18.23 (Time) EQUIPMENT 3 rounds for time with a partner: 60 Russian DB swings 800-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a DB in the front rack position. BODYWEIGHT 3 rounds for time with a partner: 60 weighted swings 800-m run – Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds the weight in the bear hug or front rack position. WORKOUT NOTES 18:00-22:00. Heavy DB (50/70 lb). Reduce DB load to be able to complete 10+ reps at a time. Reduce run distance to 600-m to finish in 5:00 or less. WARM-UP 2 sets: 100-m run :20 single-leg toe touches/leg 100-m run :20 DB deadlifts – No rest between sets. 1 set: 10 DB low swings 10 Russian...Read more

Bell House Fitness – CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lb CrossFit Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups F: 6lb ball to 9ft target, 35lb cleans* M: 10lb ball to 10ft target, 45lb cleans* *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to...Read more