Bell House Fitness – CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM cleanRead more

Bell House Fitness – Home Gym 01.20.23 (AMRAP – Reps) EQUIPMENT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats DB-facing burpees – Use two DBs. In remaining time: Max-rep DB thrusters – Use two DBs. BODYWEIGHT On a 12:00 clock: For time: 1-2-3-4-5-6-7-8-9-10 reps for time of: Weighted single-leg squats (15-25 lb) Object-facing burpees In remaining time: Max-rep burpees to a 12-in target WORKOUT NOTES Less than 10:00 and 15+ thrusters. Moderate DB loading (35/50 lb). Reduce DB load as needed, scale to regular burpees, and reduce the volume by starting at the round of 6 if necessary. WARM-UP 2 sets: 10 alternating spiderman stretch 10 hamstring scoops/side 10 alternating cossack squats 5 wall squats 1 set: 5 DB squats 5 DB push presses 5 DB thrusters 2 sets: 2-3-4 Dumbbell squats DB-facing burpees – Rest 1:00-2:00 between sets. ACCESSORY Post-workout: EMOM 8: 1 tempo...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.19.23 (Time) RX For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups MOD 1 For time: 21-15-9-15-21: Calorie row Pull-ups MOD 2 For time: 12-9-6-9-12: Calorie row Jumping pull-upsRead more

Bell House Fitness – Home Gym 01.19.23 (Time) EQUIPMENT For time: 21-15-9-15-21: DB step-ups (knee height) DB power cleans – Use two DBs. BODYWEIGHT For time: 21-15-9-15-21: Shuttle runs (25 ft) Hand-release push-ups – For this workout, a shuttle run is JUST running down 25 ft. Down and back (50 ft) is 2 reps. WORKOUT NOTES 10:00-12:00. Light DB load (25/35 lb). Reduce the DB load and the height of the step-ups as needed. Scale to one DB if necessary. WARM-UP On an 8:00 clock: 5 over-the-fence/direction 10 fast toe touches 10 lunge steps for distance 10 up-downs + max vertical jump and reach 1 set: 6-8-10: DB step-ups DB power cleans – Rest :30-1:00 between rounds. ACCESSORY Post-workout: For completion: 100 hollow rocks – Perform a :30 plank hold every break. STRETCHING Accumulate: 1:00 doorway shoulder stretch/sideRead more