Bell House Fitness – CrossFit Split Jerk (5 sets for load: 3 split jerks) SKILL WORK Post-workout: For completion: 50 deficit push-ups (2/4 in) 50 close grip bench presses (empty barbell)Read more

Bell House Fitness – Home Gym 10.19.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 1 wall walk 4 handstand push-ups 8 DB power cleans BODYWEIGHT AMRAP 20: 1 wall walk 4 handstand push-ups 8 weighted power cleans WORKOUT NOTES 7-10 rounds. Moderate load (35/50 lbs) with complex gymnastics. Reduce to a partial wall walk, scale to piked push-ups, and reduce the load of the DB power clean as needed. WARM-UP 2 sets: 20 alternating spiderman stretch 10 knee push-ups :30 plank hold 1 set: 10 DB deadlifts 5 piked push-ups 1 partial wall walk 1 set: 6 DB hang power cleans 3 HSPU negatives 3 alternating shoulder taps 1 set: 10 DB power cleans 5 handstand push-ups 1 wall walk ACCESSORY Rest, stretch, and recover STRETCHING Accumulate: 30 reach, roll, and liftRead more

Bell House Fitness – CrossFit Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereINTERMEDIATE AMRAP 20: 2 burpee pull-ups 4 seated DB shoulder presses (20/35 lb) 8 KB swings (35/53 lb) BEGINNER AMRAP 8: 2 low ring transitions 4 push-ups 8 KB swings (18/26 lb) – Rest 4:00 AMRAP 8: 2 low ring transitions 4 push-ups 8 KB swings (18/26 lb)Read more

Bell House Fitness – CrossFit 10.18.22 (9 Rounds for time) RX 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest INTERMEDIATE Same as Rx’d BEGINNER 3 rounds for time: 200-m run :30 rest 100-m run :30 rest 50-m run :30 rest SKILL WORK Post-workout: 3 sets: 25 GHD sit-ups 15 banded side-steps (left) 15 banded side-steps (right)Read more

Bell House Fitness – Home Gym 10.18.22 (Time) EQUIPMENT 3 rounds for time: 300-m run :30 rest 200-m run :30 rest 100-m run :30 rest BODYWEIGHT Same as equipment option. WORKOUT NOTES 100-m in less than :30, 200-m in less than 1:00, 300-m in less than 1:30. Simple monostroctural conditioning workout with higher demands. Reduce the 200-m to what you can complete in a :20 hard run during the warm-up. Then, double and triple that distance for the 200 and 300-m runs. WARM-UP 1 set: 3:00 jog 10 single-leg calf raises/leg 30 walking toe steps 30 walking heel steps 10 walking samson stretch lunges 50-ft bunny hop 50-ft carioca/direction 50-ft high knees 50-ft butt kicker 200-m run Every 1:30 for 3 sets: 100-m run – Increase the pace of the run each set. ACCESSORY 3 sets: 25 weighted sit-ups 15 banded side-steps (left) 15 banded side-steps (right) STRETCHING Accumulate: 1:00...Read more