Bell House Fitness – Home Gym 11.28.22 (Time) EQUIPMENT 3 rounds for time: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters BODYWEIGHT 3 rounds for time: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters WORKOUT NOTES 8:00-13:00. Moderate load DBs (35/50 lb). Reduce DB load if possible, perform single-DB thrusters if necessary, and potentially reduce the volume to 15/15/9. WARM-UP 3 sets: 10 jumping jacks 10 air squats 5 inchworms 5 push-ups 1 set: 5 burpees 10 dumbbell push presses 5 single-arm DB thrusters/side 1 set: 8 burpees 10 DB snatches 8 DB thrusters ACCESSORY Post-workout: 3 sets: 4 DB Turkish get-ups/arm 8 DB windmills/arm STRETCHING 1 set: 1:00 doorway shoulder stretch/side 1:00 pigeon pose/sideRead more

Bell House Fitness – CrossFit Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click hereMOD 1) Same as RX’d MOD 2) 2 rounds: 50 thrusters (35/45 lb) 50 KB swings (26/35 lb) SKILL WORK 3 sets: 4 KB Turkish get-ups/arm 8 KB windmills/armRead more

Bell House Fitness – CrossFit 11.26.22 (AMRAP – Reps) RX AMRAP 16: Partner 1:  max calorie row Partner 2: 12 deadlifts (105/155 lb) + 21 box jumps (20/24 in) Mod 1) (75/115 lb) (20/24 in) Mod 2)   (55/75 lb) (12/20 in) SKILL WORK Post Workout With your partner, accumulate an 8:00 plank hold. One partner works while the other partner rests until the 8:00 clock is up.Read more

Bell House Fitness – Home Gym 11.26.22 (Time) EQUIPMENT 4 rounds for time with a partner: 50-m DB lunges 350-m farmers carry – Split the work as needed. – One partner works at a time. BODYWEIGHT 4 rounds for time with a partner: 50-m weighted lunges 350-m weighted carry – Split the work as needed. – One partner works at a time. WORKOUT NOTES 20:00-25:00. Light dumbbells (2×25/35 lb). Reduce the load of the DBs if possible. Reduce distances if necessary to finish the first round in less than 5:00 and the second by the 11:00 mark. WARM-UP 2 sets: :20 Samson stretch/leg 10 walking lunge steps 10 side-plank dips/side 25-ft forward bear crawl 25-ft backward bear crawl 2 sets: 12 DB walking lunge steps 50-m DB farmers carry – Rest as needed between sets. ACCESSORY Pre-workout: Every 2:00 x 5 sets: 50-m run shuttle run 10 alternating single-leg squats...Read more

Bell House Fitness – CrossFit TURKEY MILES (Distance) How many turkey miles can we accumulate as a gym?? Enjoy this beautiful Friday and go for a walk or jog. You can even get your loved ones to join you!! Enter how many miles you achieved as your score! Let’s keep moving Bellhouse Fam!Read more