MONDAY OCTOBER 31, 2016

October 30, 2016

***HAPPY HALLOWEEN*** WARM UP  1 min of single unders  Pass throughs  Sampson with hamstring stretch  Pigeon stretch  Calf stretch 2x 10 Hip mobility 10 Plate squats   10 Skiier squats 10 Cossack squats   STRENGTH Back Squat  4×4 @ 80-90% WOD “Happy Halloween” 4 rft: 18min cap 10 burpees 31 kb swings 1.5/1 20 situps  17 […]

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SATURDAY OCTOBER 29, 2016

October 28, 2016

WARM UP  JOG 200M  Knee hugs  Quad pulls Frankensteins  Toe touches  High Knees  Butt kicks Side shuffle  Lunges  Lateral Lunges  Inch worms  PARTNER WOD 80 box jumps 24/20 80 wall balls 20/14 80 kb swings 1.5/1 80 OH Lunges w/plate 45/25 80 double unders 80 push press 75/55 80 burpees 1mile partner run

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FRIDAY OCTOBER 28, 2016

October 27, 2016

WARM UP  Jog 400m  Pass throughs  Figure 8s Clean rack stretch Couch stretch  Spidermans  Scorpions Kb ankle stretch  Wrist stretch w/ empty barbell 3 muscle cleans 3 power cleans 3 front squats 3 squat cleans  rest  3 strict press 3 push press 3 push jerk  3 split jerk  STRENGTH Clean & Jerk 3@70%, 3@75%, 3@80%, […]

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THURSDAY OCTOBER 27, 2016

October 26, 2016

WARM UP 2x ROW 250m easy  10 Pass throughs  Clean rack stretch  3-way banded stretch  10 Spidermans  10 Scorpions  Figure 4 stretch Calf stretch CONDITIONING 2k row for time WOD “3X3X3” (20 min cap, in cluding rest)  Three rounds for time of: 10 Snatches 135/95 20 Box Jumps 24/20 Rest 3 minutes, and then… Three […]

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WEDNESDAY OCTOBER 26, 2016

October 25, 2016

WARM UP  Row 5 min increasing intensity Pass throughs  Rev. Pass throughs Clean rack stretch Prisoner stretch  Sampson stretch w/ hamstring  Cossack squats  2x  10 elbow rotations 10 good mornings  5 strict press 5 dips  5 push press  STRENGTH Push Press  4×6 @70-80% WOD “Down the River” For time:  60 cal row 50 kb swings […]

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TUESDAY OCTOBER 25, 2016

October 24, 2016

WARM UP  Pass throughs Rev. Pass throughs T-spine stretch on foam roller  Couch stretch Pike stretch Pigeon stretch  Ankle stretch 2x 10 Good mornings 5 Snatch grip strict press 5 Snatch grip push press  3 Muscle snatch  3 Power Snatch STRENGTH Power Snatch 6×2 touch and go, build to heaviest set  WOD “Run BMC” (25min […]

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MONDAY OCTOBER 24, 2016

October 23, 2016

WARM UP Row 500m 3x Hip mobility 10 Squat therapy 10 Cossack squats 10 Spidermans 10 Scorpions STRENGTH Back Squat 4×6 @70-80% WOD “Dead on Balls Accurate” For time: 12min cap 20 deadlifts 225/155 20 wall balls 20/14 15 deadlifts 275/185 30 wall balls 10 deadlifts 315/225 40 wall balls L1: 95/65, 115/80, 135/95 L2: […]

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SATURDAY OCTOBER 22, 2016

October 21, 2016

WARM UP  1 min single unders  2x 10 Pass throughs  :30s Clean rack stretch  10 Good mornings  10 Lunges  5 scap pull ups  5 push ups  WOD  With a partner:  4 Rounds  30/20 Calories Row 3 Rope Climbs, 15ft  THEN:  6 rounds of:  50 Double-unders  5 Clean & Jerks 135/95  THEN: 3 Rounds for time […]

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FRIDAY OCTOBER 21, 2016

October 20, 2016

*ANNOUNCEMENT* 5:30pm and  6:30pm classes today will be cancelled. Come join us for our Barbell for Boobs fundraiser at 7pm!  WARM UP  Row 5min Pass throughs  Figure 8s Clean rack stretch Couch stretch  Spidermans  Scorpions Kb ankle stretch  Wrist stretch w/ empty barbell 3 muscle cleans 3 power cleans 3 front squats 3 squat cleans  rest  […]

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THURSDAY OCTOBER 20, 2016

October 19, 2016

*ANNOUNCEMENT* 5:30pm and  6:30pm classes on Friday October 21st will be cancelled. Come join us for our Barbell for Boobs fundraiser at 7pm! Grab a partner and sign up! https://www.eventbrite.com/e/barbells-for-boobs-at-bell-city-crossfit-tickets-28044174882?aff=ehomecard  WARM UP  Jog 200m  Knee hugs  Quad pulls  Frankensteins  Toe touches Fire hydrants  High knees  Butt kicks Power skips  Lunges  Lateral lunges  WOD “Glenn” 30 Clean […]

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