Bell House Fitness – Home Gym Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter RunRead more

Bell House Fitness – CrossFit 11.22.22 (Time) RX 2 rounds for time: 100 double-unders 25 shoulder-to-overheads (65/95 lb) 25 burpees MOD 1) 2 rounds for time: 1:30 double-unders 25 shoulder-to-overheads (55/75 lb) 25 burpees MOD 2) 2 rounds for time: 75 single-unders 25 shoulder-to-overheads (35/45 lb) 15 burpees Push Jerk (SKILL WORK Pre-workout: EMOM 8: 3 push jerks)Read more

Bell House Fitness – Home Gym 11.22.22 (Time) EQUIPMENT 2 rounds for time: 100 double-unders 25 dumbbell shoulder-to-overheads 25 burpees BODYWEIGHT 2 rounds for time: 100 hops to a target (4 in) 25 handstand push-ups 25 burpees WORKOUT NOTES 8:00-12:00. Bodyweight workout with upper-body pressing redundancy. Scale the double-under volume to finish in less than 2:00, reduce the DB load to complete each round in 2-3 sets, and reduce the burpee volume to finish in less than 2:00. WARM-UP 3 sets: :30 jump rope 20 shoulder taps 10 up-downs – Rest :30 between sets. 2 sets: 5 burpees :10 handstand hold 3-5 handstand push-ups – Rest as needed. 1 set: 25 double-unders 8 handstand push-ups 8 burpees ACCESSORY Pre-workout: EMOM 8: 3-5 DB push jerks – Scale to strict deficit HSPU for no bodyweight option. STRETCHING 1 set: 1:00 doorway shoulder stretch/side 1:00 pigeon pose/sideRead more

Bell House Fitness – Home Gym 11.21.22 (Time) EQUIPMENT For time: 50 double-DB clean and jerks or For time: 50 single-DB squat snatches BODYWEIGHT For time: 30 inverted burpees or For time: 30 wall walks WORKOUT NOTES 5:00-10:00. Moderate DB loading (35/50 lb), but with more complex movements. Scale to a single DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches. Compare to Aug 17, 2022. WARM-UP EMOM 8: Min. 1 | :45 inchworm + 1 push-ups Min. 2 | :45 alternating single-arm DB cleans Min. 3 | :45 single-arm DB overhead lunges Min. 4 | :45 plank hold – Use the left arm for minute 3 in the first round and the right arm in the second. 2 sets: 3 DB cleans 3 DB jerks 3 DB clean and jerks – Rest :10-:20 2 DB snatches/side 2 DB overhead squats/side 2...Read more

Bell House Fitness – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#MOD 1) For time: 30 clean and jerks (65/95 lb) MOD 2) For time: 30 clean and jerks (35/45 lb) SKILL WORK Post-workout: 3 sets: 20 GHD sit-ups 20 seated leg lifts Isabel (Time) For Time: 30 Snatches, 135# / 95#MOD 1) For time: 30 snatches (65/95 lb) MOD 2) For time: 30 snatches (35/45 lb) SKILL WORK Post-workout: 3 sets: 20 GHD sit-ups 20 seated leg liftsRead more