Monday August 7th, 2017: Mayhem Freedom Talks Games

August 6, 2017

WARM UP  Pass throughs Figure 8s Scap pull ups Jog 200m Knee hugs Quad pulls Frankensteins Lunges Lateral Lunges Inch worms High knees Butt kicks Power Skips Side shuffle STRENGTH- Front Squat 4×4 @80-90% WOD “DT’s Little Sister” For time: 12min cap 12/9/6/3 Deadlifts 115/80, 135/95, 155/105, 185/135 Hang Power Cleans STOH   L1: 65/35, […]

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Saturday August 5th, 2017: PARTNER WOD

August 4, 2017

PARTNER WOD For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean 135/95 200m Run *Partner 1 completes 10 reps and 200m run, then partner 2 completes 10 reps and 200m run and so on…

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Friday August 4th, 2017: How to help with wrist pain

August 3, 2017

WARM UP  Pass throughs Rev. pass throughs Clean rack stretch T-spine stretch on the foam roller Couch stretch Pigeon stretch Seated pike Stretch 3x 5 inchworms with push up 10 jumping jacks 10 lunges STRENGTH Jerk (from rack) 3@60% 3 @65% 3@70% 3@75%   WOD “Ascending Clean Ladder” 7 min amrap 1 power clean 155/105, […]

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Thursday August 3rd, 2017: CHANGING COURSE- how to adjust to what life throws at you

August 2, 2017

WARM UP  Jog 200m knee hugs quad pulls frankensteins fire hydrants lunges lateral lunges butt kicks high knees power skips inchworms CONDITIONING 500m row 1 min rest 500m row record both times separately WOD “Randy’s on the Run” 5 RFT: 20 min cap 400m run 15 power snatches 75/55 Blog: CHANGING COURSE: CARLEEN MATTHEWS’ WILD […]

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Wednesday August 2nd, 2017: 7 Movements You Should Do More Of

August 1, 2017

WARM UP  Jog 200m knee hugs quad pulls frankensteins fire hydrants lunges lateral lunges butt kicks high knees power skips inchworms STRENGTH Bench Press 4×6 @70-80% WOD “Squat, Push, Pull” 15min amrap 30 squats 20 hspu 10 deadlifts 225/155 L1: 95/65 L2: 135/95 L3: 185/135 Blog: 7 MOVEMENTS YOU NEED TO DO MORE Most training […]

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Tuesday August 1st, 2017: Updates from the CF community

July 31, 2017

WARM UP  Pass throughs Figure 8s Clean rack stretch Couch stretch Kb ankle stretch Wrist stretch w/ empty barbell 3 front squats 3 strict press 3 push press 10 air squats 10 lunges Conditioning- EMOM 5 Clean Pull + Hang Power Clean + Power Clean @50% of estimated 1RM clean EMOM 5 1 power clean […]

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Monday July 31st, 2017: TAKE BACK YOUR DREAM

July 30, 2017

WARM UP  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 3 strict press 3 push press 3 push jerk 3 split jerk STRENGTH Front Squat- 4×6 @70-80% WOD “Beep Beep” For time:  […]

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Saturday July 29th, 2017: Hero Wod Glenn (The Meaning Of A Hero WOD)

July 28, 2017

HERO WOD “Glenn” 30 Clean & Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Announcements: Come join us for Bell City CrossFit’s Battle of the Bell on September 9th, 2017!! This will be a same-sex team competition with Men’s and Women’s RX divisions, Men’s and Women’s Scaled divisions and, for […]

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Friday July 28th, 2017: Getting Started in Calisthenics

July 27, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings-15 3 rounds 10 kb swings, 10 back squats (bar bell), 10 t2b, 100m walking lunges, 10 front squats (bar bell) STRENGTH OHS Find 1 RM   WOD (From1/3/14) “No Name” For time: 15 min cap […]

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Thursday July 27th, 2017: HOW WITT WENT FROM HOMELESS TO AN ELITE LIFTER

July 26, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings-15 3 rounds 10 kb swings, 200m run, 10 lunges, 100m row, 10 ghd situps CONDITIONING For time:  10min cap 21/15/9 pullups situps air squats WOD “Up & Down” For time:  20min cap 72 cal row […]

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