Bell House Fitness – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowMOD 1 AMRAP 20: 8 hanging knee raises 10 single-DB hang clean and jerks (20/35 lb) 12/14 calorie row MOD 2 AMRAP 20: 8 sit-ups 10 single-DB hang clean and jerks (10/20 lb) 12/14 calorie rowRead more

Bell House Fitness – Home Gym 01.27.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 8 v-ups 10 single-DB hang clean and jerks 150-m run BODYWEIGHT AMRAP 20: 8 v-ups 10 up-downs to a target (6 in) 150-m run WORKOUT NOTES 7-12 rounds. Moderate load DB (35/50 lb). Scale v-up volume to 5 reps, reduce DB load, and reduce DB volume to 6-8 reps as needed. WARM-UP 2 sets: :20 Samson stretches/leg :20 hollow rocks :20 arch ups 5 lateral lunges/leg 10 push-ups 400-m jog 1 set: 5 DB hang cleans/arm 5 DB push press/arm 5 DB hang clean and jerks/arm 2 sets: 6 v-ups 6 DB hang clean and jerks 150-m run – No rest between sets. ACCESSORY Pre-workout: 3 sets: Max-effort L-sit hold – Any style of L-sit. – Rest 2:00-3:00 between sets. STRETCHING 1 set: 1:00 barbell forearm mash/side 1:00 double-forearm stretchRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.26.23 (Time) RX For time: 150 wall-ball shots (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 1 For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 2 For time: 100 wall-ball shots (6/10 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate. SKILL WORK Post-workout: Accumulate: 2:00 plank hold 2:00 handstand holdRead more

Bell House Fitness – Home Gym 01.26.23 (Time) EQUIPMENT For time: 150 single-DB thrusters – Starting at 0:00 and every 2:00 after, perform 7 burpees. BODYWEIGHT For time: 150 PVC overhead squats – Starting at 0:00 and every 2:00 after, perform 7 burpees. WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Reduce DB load if possible. Scale overall volume to 100 reps if necessary. Scale burpees to 5 or 4 reps to finish in less than :40 WARM-UP 1 set: 10 alternating spiderman stretches 10 DB goblet squats 5 burpees 1 set: 10 hamstring scoops/leg 5 single-arm DB thrusters/arm 5 burpees 1 set: 10 good mornings 10 single-DB thrusters 5 burpees ACCESSORY Post-workout: Accumulate: 2:00 plank hold 2:00 handstand hold STRETCHING 3 sets: :30 Samson lunge/legRead more