Bell House Fitness – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capMOD 1) 10 rounds for time: 9 thrusters (55/75 lb) 35 double-unders MOD 2) 7 rounds for time: 9 thrusters (35/45 lb) 35 single-unders Thruster (SKILL WORK Pre-workout: EMOM 8: 1 thruster)Read more

Bell House Fitness – Home Gym 01.13.23 (Time) EQUIPMENT 10 rounds for time: 9 DB thrusters 35 double-unders BODYWEIGHT 10 rounds for time: 9 weighted thrusters 35 lateral hops over an object WORKOUT NOTES 10:00-15:00 for most, but no more than 20:00. Light-to-moderate DB load (25/35 lb). Use two DBs. Reduce the reps of the thrusters and/or double-unders, use just one DB, and scale to single-unders as needed. WARM-UP 1 set: :30 single-unders 5 elbow instep + hamstring stretch/leg 5 wall squats 1 set: :30 single-unders 20 alternating spiderman stretches 5 wall squats 1 set: 20 double-unders 3 DB front squats 5 DB thrusters 2 sets: 20 double-unders 6 DB thrusters – No rest between sets. ACCESSORY Pre-workout: EMOM 8: 3 DB thrusters – Build in load and/or move AFAP. STRETCHING 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/footRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.12.23 (Time) RX For time: 21-15-9: Hand-release push-ups Toes-to-bars MOD 1) For time: 21-15-9: Hand-release push-ups Knees-to-armpits MOD 2) For time: 21-15-9: Hand-release push-ups V-ups SKILL WORK Pre-workout: EMOM 12: Min. 1 | :20 box jump overs Min. 2 | :20 chest-to-bar pull-upsRead more

Bell House Fitness – Home Gym 01.12.23 (Time) EQUIPMENT For time: 21-15-9: Hand-release push-ups Weighted v-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 3:00-6:00. Light load (20 lb or less). Scale to unweighted v-ups, tuck-ups, or sit-ups. Scale push-ups to the knees. WARM-UP 1 set: 10 head circles/direction 10 arm swings across 10 arm swings overhead 10 torso twists/direction 10 toe touches 10 leg swings/leg 10 lateral leg swings/leg 10 alternating “T” push-ups 10 hollow rocks 10 alternating single-leg v-ups 2 sets: :20 hand-release push-ups – Rest :10 :20 weighted v-ups – Rest :10 ACCESSORY Pre-workout: EMOM 12: Min. 1 | :20 object jump-overs Min. 2 | :20 PVC overhead squat hold STRETCHING 1 set: :45 lacrosse ball in lat/side 1:00 cobra stretchRead more