Bell House Fitness – Home Gym 02.08.23 (Weight) EQUIPMENT For load: EMOM 25: Min. 1-5 | 10 DB power cleans Min. 6-10 | 9 DB front squats Min. 11-15 | 8 DB hang power cleans Min. 16-20 | 7 DB hang squat cleans Min. 21-25 | 6 DB squat cleans SCORE:LOAD BODYWEIGHT For load: EMOM 25: Min. 1-5 | 10 jumps over an object Min. 6-10 | 9 burpees Min. 11-15 | 80-m run Min. 16-20 | 7 burpees + jumping squats Min. 21-25 | 6 single-leg squats/leg SCORE:LOAD WORKOUT NOTES Unbroken reps and all work in :40 or less. Moderate DB load (35/50 lb or less). Reduce DB load and/or CAP each round at :40. WARM-UP 2 sets: 10 dumbbell RDLs 10 alternating cossack squats 5 side plank reach-throughs/side 10 pause goblet squats 2 sets of each movement: 5 DB power cleans 5 DB front squats 4 DB hang...Read more

Bell House Fitness – CrossFit Clean (EMOM 25: Min 1-5: 3 unbroken cleans Min 6-10: 2 unbroken cleans Min 11-25: 1 Clean) THIS ONE IS FOR SQUAT CLEANS Power Clean (EMOM 25: Min 1-5: 3 unbroken cleans Min 6-10: 2 unbroken cleans Min 11-25: 1 Clean) THIS ONE IS FOR POWER CLEANSRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 02.07.23 (Time) EQUIPMENT 3 rounds for time with a partner: 800-m run 30 DB power cleans 50 DB overhead squats – Run together and split the DB power cleans and squats as needed. SCORE:TOTAL TIME BODYWEIGHT 3 rounds for time with a partner: 800-m run 50 sit-ups 50 jumping squats – Run together and split the sit-ups and squats as needed. SCORE:TOTAL TIME WORKOUT NOTES 25:00-35:00. Moderate to light DB load (35/50 lb or less). Reduce DB loading if necessary, reduce OH squat volume to 30 reps, and squat to a target. WARM-UP 1 set: 200-m run 5 single-arm DB power cleans/arm 5 wall squats 1 set: 200-m run 5 DB power cleans 5 DB push presses + 5 DB overhead squats to a target/arm 1 set: 200-m run 5 DB power cleans 5 DB windmills + 5 DB overhead squats/arm ACCESSORY Post-workout: For...Read more

Bell House Fitness – CrossFit 02.07.23 (Time) RX 3 rounds for time with a partner: 800-m run 10 rope climbs 50 overhead squats (65/95 lb) – Run together and split the rope climbs and squats as needed. MOD 1 3 rounds for time with a partner: 800-m run 5 rope climbs 50 overhead squats (35/45 lb) – Run together and split the rope climbs and squats as needed. MOD 2 3 rounds for time with a partner: 400-m run 12 pull-to-stands 50 overhead squats (PVC) – Run together and split the rope climbs and squats as needed.Read more