Saturday, November 18th, 2017: Hero Wod

November 17, 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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Friday, November 17th, 2017: I Didn’t Want to Try Because I Didn’t Want to Fail

November 16, 2017

Warm-up: 500m row 10 scab pullups 10 pass throughs 10 figure 8’s STRENGTH Bench Press- 6×2 @90-95% WOD “Big Nasty” 3 RFT: 15min cap 7 ring muscle ups 50 squats 10 hang power snatch 115/80 L1: 65/35 L2: 75/45 L3: 95/65 Blog: I Didn’t Want to Try Because I Didn’t Want to Fail NOVEMBER 3, […]

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Thursday, November 16th, 2017: Morning Routines of the Successful

November 15, 2017

Warm-up: 500m row 10 scab pullups 10 pass throughs 10 figure 8’s CONDITIONING EMOM 10 10/8 Cal Row Time remaining in each minute: Max KB Swings 2/1.5 WOD “Pidgeon” For time: 35min cap 2,000m row Then: 7 rounds 7 sdhp 95/65 16 box jumps 24/20 45 double unders L1: 65/35 L2: 75/45 Blog: Morning Routines […]

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Wednesday, November 15th, 2017: JUST DO IT

November 14, 2017

Warm-up: 500m row 10 scab pullups 10 pass throughs 10 figure 8’s 5 t2b 5 front squats (empty barbell) 5 strict press 5 push press STRENGTH OHS- 6×2 @90-95% WOD “HarDTop” 5 Rounds: (20min) On the 4:00 400 Meter Run 1 Round of “DT” (155/105) L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 L5: 135/95 […]

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Tuesday, November 14th, 2017: WHAT DOES DISCIPLINE LOOK LIKE?

November 13, 2017

Warm-up: 500m row 10 scab pullups 10 pass throughs 10 figure 8’s 5 t2b 5 front squats (empty barbell) 5 strict press 5 push press STRENGTH Push Press – 6×2 @90-55% WOD “Strength & Conditioning” 3 RFT: 12min cap 10 squat cleans 155/105 20 burpees L1: 65/35 L2: 75/45 L3: 95/65 L4: 115/80 L5: 135/95 […]

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Monday November 13th, 2017: Push-Pull Event (Project Purple)

November 11, 2017

Warm-up: 500m row 10 scab pullups 10 pass throughs 10 figure 8’s 5 t2b 5 front squats (empty barbell) 5 deadlifts Wod “PUSH PULL EVENT” 20min amrap 11 pullups 18 pushups 3 deadlifts (bodyweight) 200m run Blog: DESCRIPTION Put your muscles to work for pancreatic cancer! Being part of the Push/Pull for PC competition is […]

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Saturday, November 11th, 2017: Happy Veterans Day!

November 10, 2017

“Veterans Day” “Armistice X 3” 11 power cleans 135/95 11 burpees over the bar 19 deadlifts 18 pullups Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance […]

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Friday, November 10th, 2017: Top Ways to Squat Deeper and Improve your Mechanics

November 9, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 jump squats 20 du’s 15 air squats 10 pullups 5 situps STRENGTH- Bench Press 4×4 @80-85% WOD “Mountain Dewww” 10min amrap 3/3, 6/6, 9/9, etc Thrusters 95/65 Lateral Bar Burpees L1: 65/35 L2: 75/45 Blog: Top Ways to Squat Deeper and Improve your Mechanics The squat is […]

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Thursday, November 9th, 2017: More Mobility Isn’t Always Better

November 8, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 jump squats 20 du’s 15 air squats 10 pullups 5 situps WOD “Mini Marathon” For time: 45min cap 1600m Row then: 3 rounds: 10 power snatch 115/80, 10 hspu then: 20oom Row then: 3 rounds: 10 sdhp, 10 kb swings 2/1.5 then: 1600m row then: 3rounds: 10 […]

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Wednesday, November 8th, 2017: 5 Tips on How to Improve Your Burpees

November 7, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 jump squats 20 du’s 15 air squats 10 pullups 5 situps 10 back squats 10 front squats STRENGTH- OHS 4×4 @80-85% WOD “Iron Horse” 9min amrap Burpee Box jumps 24/20 On the Minute: 5 deadlifts 225/255 L1:95/65 L2: 135/95 L3: 185/125 Blog: 5 Tips on How to […]

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