WEDNESDAY SEPTEMBER 7, 2016

September 6, 2016

WARM UP  Pass throughs Rev. pass throughs Shoulder mobility 2x Hip mobility Couch stretch Downward dog  :30s Upward dog :30s  Inchworms x10 Side to side squats x10 Figure 4 glute stretch Calf Stretch STRENGTH Deadlifts 5×2 @85-95% WOD “HoneyRoast” 3 rft: 15min cap 30 deadlifts 135/95 20 front squats 10 sdhp L1: 65/35 L2: 75/45 […]

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TUESDAY SEPTEMBER 6, 2016

September 5, 2016

WARM UP  Pass throughs  Figure 8s 3 way shoulder stretch Shoulder mobility Hip mobility Spidermans  Scorpions Pigeon stretch  Couch stretch Calf stretch 2 Rounds w/ empty bar:  5 strict press 5 push press 5 push jerk  5 split jerk  STRENGTH Jerk (From the rack) 2@70%, 2@75%, , 2@80%, 2@85%, 2@90%   WOD “Mexican Jumping Beans” […]

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MONDAY SEPTEMBER 5, 2016

September 4, 2016

WARM UP  2x 10 Pass throughs 10 Rev. pass throughs :30 Clean rack stretch 10 Good mornings 10 Spidermans 10 Scorpions :30 Couch stretch :30 Pigeon stretch :30 Calf stretch 5 Scap pull ups HERO WOD “Hotshots 19”  Six rounds for time of: 30 Squats 19 Power cleans 135/95 7 Strict Pull-ups Run 400 meters […]

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SATURDAY SEPTEMBER 3, 2016

September 2, 2016

*BOX NEWS* Labor Day Class Schedule 9am & 10am only WARM UP Jog 200m  Pass throughs Figure 8s Shoulder mobility 10 spidermans 10 scorpions 5 inchworms  2 rounds w/ empty bar 5 front squats 5 strict press 5 power cleans  5 clusters  PARTNER WOD 400m run 30 clusters 135/95 6 rope climbs 400m run 24 […]

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FRIDAY SEPTEMBER 2, 2016

September 1, 2016

*BOX NEWS* Labor Day Class Schedule 9am & 10am only WARM UP Pass throughs Rev. pass throughs T-spine stretch on foam roller Table tops Sampson stretch w/ hamstring Pigeon Ankle stretch w/ KB Wrist stretch 2 Rounds  3 muscle snatch 3 power snatch 3 OH squat 3 squat snatch STRENGTH Snatch (all singles) 3@65%, 3@70%, […]

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THURSDAY SEPTEMBER 1, 2016

August 31, 2016

*BOX NEWS* Labor Day Class Schedule 9am & 10am only WARM UP  Pass throughs Figure 8s Shoulder mobility Hip mobility Spidermans Scorpions Sampson Stretch Prisoner stretch Calf stretch WOD “Great Scott” For time: 45 min cap 50-40-30-20-10  10-8-6-4-2 Air Squats Thrusters  115/80 Then:  21-15-9 Pullups HSPU Box Jumps 24/20 Then:  1500m row 1mile run BLOG  Technique […]

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WEDNESDAY AUGUST 31, 2016

August 30, 2016

WARM UP Pass throughs Rev. pass throughs Shoulder mobility 3x Hip mobility Downward dog  :30s Upward dog :30s  Inchworms x10 Side to side squats x10 Figure 4 glute stretch Calf Stretch 5 Scap pull ups 5 Beat swings STRENGTH Deadlifts 5×3 @80-90%   WOD “Starry Eyed” For time: 15min cap 21 deadlifts 225/155 21 t2b […]

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TUESDAY AUGUST 30, 2016

August 29, 2016

WARM UP  Pass throughs Figures 8s Clean rack stretch Shoulder mobility Hip mobility Couch stretch Pigeon stretch Straddle stretch Ankle Stretch Calf Stretch 2 Rounds w/ empty bar 10 elbow rotations 10 good mornings 5 front squats w/ a 2 sec pause at bottom  STRENGTH Front Squat 6×2 climbing sets   WOD “Syllah” For time:  […]

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MONDAY AUGUST 29, 2016

August 28, 2016

WARM UP  Pass throughs  Figure 8s 3 way shoulder stretch Shoulder mobility Hip mobility Spidermans  Scorpions Pigeon stretch  Couch stretch Calf stretch 2 Rounds w/ empty bar:  5 strict press 5 push press 5 push jerk  5 split jerk  STRENGTH Jerk (From the rack) 3@65%, 3@70%, 3@75%, 3@80%   WOD “Power” For time: 15min cap […]

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SATURDAY AUGUST 27, 2016

August 26, 2016

4TH ANNUAL BELL CITY CROSSFIT’S SUMMER THROWDOWN *NO CLASSES*

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