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

Bell House Fitness – Lifting 02.17.23 MAIN LIFT 5 sets for load: 1 clean grip deadlift w/ pause 2 clean pulls 3 power clean 3 drop sets: 2 power cleans – Use 90% of your best complex above.   NOTES In each set of today’s complex, you may pause for a brief moment (less than :10) to regrip. Rest as needed between sets. Drop sets should be clean and crisp. These also do not have to be touch and go. In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. You are not allowed to redip under the bar. In Accessory – II, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back...Read more

Bell House Fitness – Home Gym 02.17.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 60 alternating single-leg squats 50 push-ups 40 DB front rack walking lunges 30 DB-facing burpees 20 DB squats Max-rep wall walks – Use two DBs. BODYWEIGHT AMRAP 12: 60 alternating single-leg squats 50 push-ups 40 weighted front rack walking lunges 30 line-facing burpees 20 weighted squats Max-rep wall walks – Use two DBs. WORKOUT NOTES 6+ wall walks. Moderate DB load (35/50 lb) Scale pistols to heel-hook variation or walking lunges, perform push-ups from the knees, scale the wall walk ROM, and reduce the DB loading as needed. WARM-UP On an 8:00 clock: 10 PVC pass throughs 10 alternating spiderman stretches 1- PVC good mornings 10 PVC overhead squats 10 knee push-ups 10 hollow rocks 2-3 sets: :20 alternating single-leg squats :20 push-ups :20 DB front rack walking lunges :20 DB-facing burpees :20 DB squats...Read more

Bell House Fitness – CrossFit Split Jerk (7 sets for load: 3 split jerks)Read more

Bell House Fitness – Lifting REST DAYRead more