Bell House Fitness – CrossFit 10.06.22 (Time) RX 4 rounds for time: 1:00 handstand hold 7 squat cleans (115/165 lb) 14 toes-to-bars MOD 1 4 rounds for time: :30 handstand hold 7 squat cleans (75/115 lb) 14 knees-to-armpits MOD 2 4 rounds for time: :30 plank hold 7 hang squat cleans (35/45 lb) 14 hanging knee raises SKILL WORK Post-workout: Accumulate: 200-ft. handstand walkRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 10 DB push presses 12 burpees-to-target (12″) BODYWEIGHT AMRAP 12: 10 bench dips 12 burpees-to-target (12″) WORKOUT NOTES 7-10 rounds. Moderate DB load (35/50 lb). Use just 1 DB or reduce load, scale the height of the burpee target. WARM-UP On a 6:00 clock: 3 inchworms 50-ft DB overhead carry 5 burpees 1 set: 7 single-arm DB push presses/arm 5 burpees-to-target (12″) 7 DB push presses 5 burpees-to-target (12″) ACCESSORY EMOM 7: 5-10 DB thrusters STRETCHING 3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – CrossFit 10.05.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 10 DB push presses (35/50 lb) 12 burpees-to-target (12″) MOD 1 AMRAP 12: 10 DB push presses (20/35 lb) 12 burpees-to-target (12″) MOD 2 AMRAP 12: 10 DB push presses (10/15 lb) 12 burpees Thruster (SKILL WORK Pre-workout: EMOM 7: 2 thrusters)Read more

Bell House Fitness – Lifting 10.04.22 (No Measure) MAIN LIFT 3 sets: 3 cleans (65%) 4 sets: 3 cleans (70%)   NOTES Today kicks off our fourth and final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Base the percentages on a recent 1-rep max. There are 7 total sets. The reps do not have to be touch and go, however, you should not spend more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These...Read more