Bell House Fitness – CrossFit 10.14.22 (No Measure) RX 3 sets for reps: Max-rep unbroken handstand push-ups then… 5 sets for load: 3 shoulder presses MOD 1 3 sets for reps: Max-rep unbroken piked push-ups then… 5 sets for load: 3 shoulder presses MOD 2 3 sets for reps: Max-rep unbroken push-ups then… 5 sets for load: 3 shoulder presses SKILL WORK Post-workout: Accumulate: 100 alternating shoulder taps in a handstand Shoulder Press (5 sets for load: 3 shoulder press) Handstand Push-ups (Max-rep unbroken handstand push ups)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.13.22 (AMRAP – Reps) EQUIPMENT AMRAP 20 with a partner: P1: 400-m run P2: AMRAP: 10 DB lunges 15 feet-anchored sit-ups – Partners alternate after one partner finishes the 400-m run. BODYWEIGHT AMRAP 20 with a partner: P1: 400-m run P2: AMRAP: 10 weighted lunges 15 feet-anchored sit-ups – Partners alternate after one partner finishes the 400-m run. WORKOUT NOTES 5-6 rounds of the run, 10+ rounds of the lunges and sit-ups/person. Light DB loading (Less than 35/50 lb). Maintain the run volume and simple manageable paces. This workout will scale itself between partners. Reduce lunge load as needed. WARM-UP 1 set: 1:00 run 10 walking lunge steps 15 hollow rocks :30 sumo squat hold 1 set: 1:00 run 10 DB lunges 10 feet-anchored sit-ups 10 squat-to-stands ACCESSORY 3 sets: 25 weighted good mornings STRETCHING Accumulate: 2:00 frog stretchRead more

Bell House Fitness – CrossFit 10.13.22 (Time) For Time 2 Rounds with a 3 person team: 70 Cal Row 70 Cal Echo Bike 600m Run -80 cals if all males/70 cals if mixed male and female/60 cals if all females -two athletes will work on the machines while one athlete rests, transition and split up cals however team would like to -athletes will all run 600m together once cals on both machines are completedRead more

Bell House Fitness – Home Gym 10.12.22 (Time) EQUIPMENT For time: 21-15-9: Dumbbell clean and jerks Burpees-to-target (12 in) BODYWEIGHT For time: 21 Burpees-to-target (12 in) 5 wall walks 15 Burpees-to-target (12 in) 4 wall walks 9 Burpees-to-target (12 in) 3 wall walks WORKOUT NOTES Less than 10:00. Moderate to heavy DB loading (2 x 35/50 lb or heavier). Reduce volume to 15-12-9, reduce burpee target height, and use only 1 DB if necessary. WARM-UP 5 sets: :30 slow jog :30 run 2 sets: 10 alternating scorpions 10 laying leg crossovers 3 sets: 5 DB clean and jerks 5 burpee-to-target – Rest 1:00-1:30 between sets and increase pace each set. ACCESSORY Accumulate: 50 hand-release push-ups STRETCHING 2 sets: :30 cobra stretch :30 pigeon stretch/legRead more