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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FRIDAY AUGUST 26, 2016

August 25, 2016

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@60%, 3@65%, 3@70%, 3@75% WOD “Shoulder Blaster” For time: 15min amrap 15 […]

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THURSDAY AUGUST 25, 2016

August 24, 2016

WARM UP  Row 5 min increasing intensity Pass throughs Figure 8s Clean rack stretch Shoulder mobility Hip mobility Spidermans  Scorpions Pigeon stretch Calf stretch CONDITIONING 1,000m row for time 2min rest 50 cals for time *score is total time to complete both rowing sessions (INCLUDING REST TIME) WOD “Task Force X” 20min amrap 15 Push […]

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WEDNESDAY AUGUST 24, 2016

August 23, 2016

WARM UP  3x Hip mobility Downward dog  :30s Upward dog :30s Inchworms x10 Side to side squats x10 Figure 4 glute stretch Calf Stretch STRENGTH Deadlifts 5×5 @75-80%   WOD “Deadly Weapon” 3RFT: 15min cap 15 deadlifts 245/165 400m run 60 double unders L1:95/65 L2: 135/95 L3: 185/125 L4: 225/155 BLOG Bell City Athlete Of […]

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TUESDAY AUGUST 23, 2016

August 22, 2016

WARM UP  Row 5 min (increasing intensity) Pass throughs Rev. pass throughs  Clean rack stretch  Shoulder mobility Hip mobility Sampson stretch  Seated pike  Calf stretch Door stretch Lat stretch  Inch worm w/ push up  STRENGTH/CONDITIONING 12min EMOM Max Cal Row Max Kb Swings 1.5/1 Max HSPU *score is total reps throughout EMOM  WOD “Magic Grits” […]

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