Thursday, November 30th, 2017: How to Raise an Angry Gorilla

November 29, 2017

Warm-up: 10 situps 10 pushups 10 pullups 10 lunges “Let Freedom Ring” AMRAP 4 24 OHS 95/65, 24 burpees over the rower, Max Cal Row Rest 4min AMRAP 4 21 SDHP 115/80, 21 Burpees over the rower, Max Cal Row Rest 4min AMRAP 4 18 Lunges 135/95, 18 burpees over the rower, Max Cal Row […]

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Wednesday, November 29th, 2017: 5 BEST RECOVERY METHODS FOR CROSSFIT

November 28, 2017

Warm-up: 10 situps 10 pushups 10 pullups 10 lunges STRENGTH Front Squat- 5×5 @70-80% WOD “Humpty Dumpty” 3 RFT: 15min cap 10 power cleans 135/95 20 box jump overs 24/20 30 wall balls 20/14 L1: 65/35 L2: 75/55 L3: 95/65 L4: 115/80 Blog: 5 BEST RECOVERY METHODS FOR CROSSFIT: A SCIENTIFIC PERSPECTIVE By Jake  – […]

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Tuesday, November 28th, 2017: When a Cop Trains a Convict

November 27, 2017

Warm-up: 10 air squats 10 pass throughs 10 figure 8’s 10 lunges 10 situps STRENGTH EMOM 9 (you choose weight, weight SHOULD increase with each movement change) 0-3 3 high hang power snatch 3-6 2 hang power snatch 6-9 power snatch WOD “ The Special” For time: 20min cap 2,000m row then: 4 rounds of: […]

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Monday, November 27th, 2017: Dumbbells: Did You Get the Message?

November 26, 2017

Warm-up: 10 air squats 10 pass throughs 10 figure 8’s 10 lunges 10 situps STRENGTH- Clean & Jerk 3@60%, 3@65%, 3@70%, 3@75% WOD “Yippee” AMRAP 15 55/40 cal row 55 t2b 55 burpees 55 hspu Blog: Dumbbells: Did You Get the Message? BY BRITTNEY SALINE November 10th, 2017  INSTRUCTION Comments 1 It’s been almost a year since […]

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Saturday, November 25th, 2017: Friends and Family Day/ Leftover Party

November 24, 2017

“Partner WOD” 30min amrap 2000m row (switching every 250m) 180 air squats 160 russian swings 1.5/1 140 lunges 120 situps 100 burpees ** split reps as you need Leftover Party at Bell City CrossFit When: Saturday November 25th, 2017 Where: Bell City CrossFit Time: 8am-Noon (Regular class schedule WOD at 8:30am and 9:30am) What: Friends […]

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Friday, November 24th, 2017: How CrossFit Taught One Marine to be a Civilian

November 23, 2017

(BLACK FRIDAY) Only 8am and 9:30am Class!!! STRENGTH EMOM 10 2 power snatches (build up each set) WOD “DIRTY THIRTY” For time: 20min cap 30 box jumps 24/20 30 c2b pullups 30 kb swings 1.5/1 30 front squats 115/80 30 t2b 30 push press 30 deadlifts 30 wall balls 20/14 30 burpees 30 double unders […]

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Thursday, November 23rd, 2017: Happy Thanksgiving!

November 22, 2017

“Thanksgiving Sampler Platter” Only 8am and 9:30am Class!!! For time: 5 rounds: 1 snatch 135/95 5 pullups 10 pushups 15 squats 20 lunges (bodyweight) 4 rounds: 4 power cleans 135/95 8 hspu 12 deadlifts 135/95 15 kb swings 2/1.5 3 rounds: 15 box jumps 24/20 15 t2b 15 kb taters 1.5/1 2 rounds: 20 wall balls […]

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Wednesday, November 22nd, 2017: Diet Liars

November 21, 2017

Warm-up: 10 situps 15 push ups 30 air squats 1o deadlifts 10 wall ball cleans 10 wall ball squats STRENGTH Bench Press Find 1 RM WOD “Put that Drink Down” 5 rounds, on the 4:00 12 pullups 16 deadlifts 135/95 20 wall balls 20/14 ** score is slowest completed round L1: 95/65 L2: 115/80 Blog: […]

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Tuesday, November 21st, 2017: Dave Castro Announces New Regionals and Team Format for 2018 CrossFit Games

November 20, 2017

Warm-up: 10 situps 15 push ups 30 air squats 10 strict press 10 push press STRENGTH OHS – Find 1 RM WOD “Doce” AMRAP 4 27/21 cal row 21 power cleans 135/95 15 burpee box jump overs 24/20 rest 4mins AMRAP 4 27/21 cal row 21 power cleans 115/80 15 burpee box jump overs 24/20 […]

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Monday, November 20th, 2017: MEET THE SPECIAL NEEDS MOM WHO’S A WORLD RECORD WEIGHTLIFTER

November 19, 2017

Thanksgiving Week Schedule- Sunday 11/19/2017- Wednesday 11/22/2017 will be on the normal schedule Thursday 11/23/2017 (Thanksgiving) there will be two classes, 8am and 9:30am Friday 11/24/2017 there will be two classes, 8am and 9:30am Saturday 11/25/2017 back to normal schedule with 8:30 and 9:30am classes follower by a Leftover Party at Bell City CrossFit from 8am-Noon Friends and family […]

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