Saturday, January 6th, 2018: Partner WOD

January 5, 2018

Partner WOD (From 1/21/17) 15min amrap 10 hspu 10 hang squat clean 135/95 30 double unders REST 10 For time: 100 cal row 100 Hang Power Clean 135/95 100 Front Squat 135/95 Announcement: Oly class will be held on Tuesday  January 9th @ 7:30pm this week.

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Friday, January 5th, 2018: These 2018 Fitness Challenges Will Help You Discover What Your Body Is Truly Capable Of

January 4, 2018

Warm-up: 5 t2b 5 hollow rocks 5 pullups 5 handstand holds 10 airsquats STRENGTH Snatch 3@70%, 3@75%, 3@80%, 3@85% WOD “Cootie Kate” 14min AMRAP 9 bar facing burpees 12 power snatches 95/65 15 wall balls 20/14 L1: 65/35 L2: 75/45 Blog: These 2018 Fitness Challenges Will Help You Discover What Your Body Is Truly Capable […]

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Thursday, January 4th, 2018: IN 2018 YOU DON’T NEED MORE EXERCISE—YOU NEED TO MOVE MORE

January 3, 2018

Warm-up: 5 t2b 5 hollow rocks 5 pullups 5 handstand holds 10 airsquats CONDITIONING With a Partner: 2000m row for time ** must change every 200m WOD “Virtuosity” 5 RFT: 22min cap 30 OH Lunge w/plate 45/25 25 air squats 15 hspu 10 pullups 5 deadlifts 275/185 L1: 95/65 L2: 135/95 L3: 185/125 L4: 225/155 […]

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Wednesday, January 3rd, 2017: The Body Image Lies We Tell Ourselves

January 2, 2018

Warm-up: 5 t2b 5 hollow rocks 5 pullups 5 barbell thrusters STRENGTH Thruster 5×3 build up (from the ground) WOD “Tuck & Roll” 12min amrap 10 box jump overs 24/20 5 front squats 155/105 10 kb swings 1.5/1 L1: 75/55 L2: 95/65 L3: 115/80 L4: 135/95 Blog: The Body Image Lies We Tell Ourselves December […]

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Tuesday, January 2nd, 2018: Pacing

January 1, 2018

Announcement: Our first Oly Class of 2018 is tomorrow January 3rd at 7:30pm Warm-up: 10 pass throughs 10 figure 8’s 5 muscle cleans 5 high hang cleans 5 power cleans STRENGTH Hang Power Clean 5×3 @75-85% WOD “Bar & Rope” 5 RFT: 12min cap 30 double unders 8 hang power cleans 115/80 30 double unders […]

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Monday, January 1st, 2018: Happy New Year!!!

December 31, 2017

Bell City CrossFit will be closed today. Enjoy the New Year!  

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Saturday, December 30th, 2017: Happy New Year!

December 29, 2017

“In Honor of 2017” 31 box jumps 24/20 [january] 28 thrusters at 95/65 lb [february] 31 burpee [march] 30 kb swings 2/1.5 [april] 31 push press at 115/80 lb [may] 30 pull-up [june] 31 clean at 135/95 lb [july] 31 t2b [august] 30 back squat at 155/105 lb [september] 31 hspu[october] 30 deadlift 185/135 lb […]

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Friday, December 29th, 2017: A Letter to RX Athletes from a Scaler

December 28, 2017

Warm-up: 10 pullups 10 hollow rocks 5 muscle snatches 5 hang snatches 5 power snatches 5 squat snatches STRENGTH Snatch 3@60%, 3@65%, 3@70%, 3@75% WOD “Raise the Bar + 4” 12min amrap 3/3, 6/6, 9/9, etc Thrusters 95/65 T2B L1: 65/35 L2: 75/55 Blog: A Letter to RX Athletes from a Scaler DECEMBER 13, 2017 BY LAUREN […]

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Thursday, December 28th, 2017: Get your mind right

December 27, 2017

Warm-up: 10 pullups 5 strict press 5 push press 10 pause front squats CONDITIONING For time: 9min cap 1/2/3/4/5/6/7/8/9/10 Goblet Squats 1.5/1 Burpee Box jumps 24/20 WOD “Dead on Balls Accurate?” Amrap 5 Buy In: 50 Wall Ball 20/14 then: 12 deadlift 185/135, 12 lateral bb burpees 5min rest Amrap 5 Buy in: 35 wall […]

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Wednesday, December 27th, 2017: An Uncut and Unfiltered Interview With Strength Coach Mark Rippetoe

December 26, 2017

Warm-up: 10 pullups 5 strict press 5 push press 10 pause front squats STRENGTH Thruster 5×5 (from the ground) WOD “Hefty Gymnast” 15min amrap 3 squat snatch 185/125 6 ring muscle ups (sub 15 pullups) 9 hspu 27 double unders L1: 65/35 L2: 75/55 L3: 95/65 L4: 115/80 L5: 135/95 L6: 155/105 Blog: An Uncut […]

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