Bell House Fitness – CrossFit 10.01.22 (Time) RX 2 rounds for time: With a partner: 50 KB swings (53/70 lb) 60 box jump overs (20/24 in) 70 synchronized walking lunge steps INTERMEDIATE 2 rounds for time: With a partner: 50 KB swings (35/53 lb) 60 box jump overs (20/24 in) 70 synchronized walking lunge steps BEGINNER 2 rounds for time: With a partner: 50 KB swings (26/35 lb) 60 box jump overs (12/16 in) 70 synchronized walking lunge steps SKILL WORK Post-workout: 4 sets: 10 KB side bends/side 1:00 double KB front-rack hold Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups...Read more

Bell House Fitness – Home Gym 09.30.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 25: 20 handstand push-ups 800-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 4-6 rounds. Higher skill bodyweight workout. Reduce the run volume to 600-m. Reduce HSPU volume to 10-15 reps to complete in 3-4 sets. Scale to piked push-ups as needed. WARM-UP 1 set: 200-m run 10 push-ups 10 hip taps 1 wall walk 1 set: 200-m run 10 piked push-ups 10 piked hip taps 3 handstand push-up negatives 1 set: 200-m run 10 handstand shoulder taps 3 handstand push-ups – Rest :20-:30 3-5 handstand push-ups – Rest :20-:30 3-7 handstand push-ups ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 1:00 banded shoulder stretch/sideRead more

Bell House Fitness – CrossFit 09.30.22 (AMRAP – Rounds and Reps) RX AMRAP 25: 20 handstand push-ups 800-m run MOD 1 AMRAP 25: 12 handstand push-ups 800-m run MOD 2 AMRAP 25: 15 piked push-ups 600-m run – Rest 1:00 between rounds. Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups must be double overhand grip If you have 0-4 strict pull ups If you have 5 or more strict pull ups Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull upsRead more

Bell House Fitness – CrossFit 09.27.22 (AMRAP – Reps) RX AMRAP 30: With a partner: Max distance row – One partner works at a time switching as needed. INTERMEDIATE Same as Rx’d BEGINNER AMRAP 20: With a partner: Max distance row – One partner works at a time switching as needed.Read more

Bell House Fitness – Home Gym 09.17.22 (Time) EQUIPMENT 10 rounds for time: 12 object jump overs 12 hand-release push-ups BODYWEIGHT Same as equipment option: WORKOUT NOTES Les than 1:30/round. Less than 15:00 total. Bodyweight workout. Reduce reps to 8-10 each movement. Scale push-ups to the knees. Reduce the height of the jump over as needed. WARM-UP 1 set: 3:00 jog 100-ft bunny hop 100-ft skipping high knees 100-ft lateral shuffle/direction 100-ft bear crawl 1:00 hard run – Rest as needed between movements. 2 sets: 6 object jump overs 6 hand-release push-ups – Rest 1:00 between sets. ACCESSORY 3 sets: 1:00 sprint for distance – Rest 1:00 between sets. STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 foam roll IT band/legRead more