Bell House Fitness – CrossFit JACK SKELLINGTON (Time) Costumes are welcome! 😀 RX For Time: 10-31-10-31 reps of Wall Balls (20/14) Toes-to-Bar  Wall Ball Facing Burpees *After each round, complete a 100 ft Wall Ball Overhead Walking Lunge 25 Minute Time Cap MOD 1 For Time 10-31-10-31 reps of: Wall Ball Shots  (14/10 lb) Hanging Knee Raises MedBall Ball Facing Burpees After each round, complete: 100 foot MedBall Overhead Walking Lunges  (14/10 lb)Read more

Bell House Fitness – Home Gym 10.31.22 (Time) EQUIPMENT 4 rounds for time: 20 single-DB thrusters 400-m run BODYWEIGHT 4 rounds for time: 20 weighted thrusters 400-m run WORKOUT NOTES 10:00-15:00. Light DB loading (less than 35/50 lbs). Maintain thruster volume and reduce load as needed to finish reps in less than 1:15. Reduce the run distance to 300-m or less to finish in under 2:15. WARM-UP EMOM 5: :10 squat hold 10-15 air squats AFAP – Complete both each minute. 1 set: 50-m run 5 pause DB goblet squats (:03) 50-m run 10 DB goblet squats 50-m run 5 DB strict presses (:03 hold @ the top) 50-m run 10 DB thrusters – Rest as needed after each set of DB work. ACCESSORY Pre-workout: 5 sets: 7 DB hang clean and jerks – All sets for quality. – Rest 1:00 between sets. STRETCHING 1 set: 1:00 foam roll quads...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.29.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 30: Max-distance run – Starting at 0:00 and every 3:00 after perform 10 burpees. – Run out and then turn around after performing the 10 burpees starting at the 15:00 mark. BODYWEIGHT Same as equipment option. WORKOUT NOTES Burpees in less than :45, run more slowly in the first half, and make it back to, or further than, your starting point by the end of the workout. Simple, bodyweight and monostructural metabolic conditioning workout. Reduce burpee volume to 5-8 reps to finish in less than :45. Reduce overall duration to 21:00, and/or take :30 before each set of burpees to walk and recover. WARM-UP On a 3:00 clock:  Jog 1 set: 10 torso twists 10 arm circles/direction 10 arm swings overhead 10 hamstring scoops/side 10 single-leg calf raises/side :30 air squats 3 burpees (slow) 4 burpees...Read more

Bell House Fitness – CrossFit 10.29.22 (Calories) AMRAP 30 w/partner: Athlete A – Max Calorie Row Athlete B – 10 Burpees Switch every 1:30Read more