Bell House Fitness – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95#SKILL WORK Post-workout: Accumulate: 400-m overhead plate carry Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#SKILL WORK Post-workout: Accumulate: 400-m overhead plate carryRead more

Bell House Fitness – Lifting 08.16.22 MAIN LIFT Every 2:00 x 5 sets: 10 deadlifts (60%) – Perform reps unbroken and AFAP. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! Perform 5 sets of 10 deadlifts at 60%. The loads should be lighter, so the goal is to move them as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses. In Accessory – I, use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging,...Read more

Bell House Fitness – Home Gym 08.16.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: Run 200 meters 1:00 max burpee + push-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 13:00-18:00. Light, bodyweight workout. Reduce the distance of the run to 300-m and scale burpees and push-ups to the knees. WARM-UP 2 sets: 50-ft jog 50-ft backwards jog 50-ft lateral shuffle/direction 50-ft high knees 50-ft butt kickers 50-ft carioca drill/direction 1 set: 10 leg swings/side 5 inchworms 5 push-ups 5 up-downs 3 burpee + push-ups 1 set: 200-m run 5 burpee + push-ups – AFAP. ACCESSORY Accumulate: 50 alternating DB renegade rows STRETCHING 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash/sideRead more

Bell House Fitness – CrossFit 8.16.22 (AMRAP – Reps) RX 5 rounds for reps (put your overall time in the comments): 400-m run 1:00 max burpee + push-up Mod 1 Same as Rx’d Mod 2 5 rounds for reps: 200-m run 1:00 max burpee + push-up SKILL WORK Pre-workout: On a 10:00 clock: Rope climb practiceRead more

Bell House Fitness – Lifting 08.15.22 MAIN LIFT 9 sets: 3 sets x 2 below the knee hang power cleans (55%) 3 sets x 2 below the knee hang power cleans (60%) 3 sets x 2 below the knee hang power cleans (65%) – Rest exactly 1:00 between sets. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! You will perform 3 sets x 2 reps at each percentage for a total of 9 sets. Perform these three sets each at the percentage of below-the-knee hang power clean. Reset and pause at the hips between each rep. Below the knee does NOT mean on the floor. The barbell should be below the knee and off the floor. In Accessory – I, take roughly 100% of your best...Read more