Tuesday, December 26th, 2017: 7 Reasons You’re Not Getting Stronger

December 25, 2017

Warm-up: 10 situps 10 hollow rocks 10 muscle cleans 10 high hang power cleans 5 hang power cleans STRENGTH Hang Power Clean 5×5 @60-75% WOD “Station to Station” 4 Rounds for Reps: (19mins total) 1min cal row, 1min clean & jerks 115/80, 1min front squats 115/80, 1min alt DB snatch 50/35, 1min rest L1: 65/35 […]

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Monday, December 25th, 2017: Merry Christmas

December 23, 2017

Bell City CrossFit will be closed for the Holiday. Enjoy the day with your friends and family!                                                                                                            

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Saturday, December 23rd, 2017: Merry Christmas

December 22, 2017

“12 Days of Christmas” 1- Clean & Jerk 155/105 2- Front Squats 155/105 3- Deadlifts 155/105 4- Pullups 5- Box Jump Overs 24/20 6- Burpees 7- Kb Swings 1.5/1 8- Wall Balls 20/14 9- HSPU 10- STOH 155/105 11- Hang Power Cleans 155/105 12- Thrusters 155/105 *Scale weight as needed **workout like the song so […]

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Friday, December 22nd, 2017: THE 5 STAGES OF A CROSSFIT ATHLETE

December 21, 2017

Warm-up: 10 air squats 10 pushups 10 lunges (each leg) 10 goblet squats 20 good mornings STRENGTH Deadlift- Find 1 RM WOD “Don’t Trip Up” 5 RFT: 10min cap 10 power cleans 135/95 50 Double unders L1: 65/35 L2: 75/55 L3: 95/65 L4: 115/80 Blog: THE 5 STAGES OF A CROSSFIT ATHLETE The 5 Stages […]

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Thursday, December 21st, 2017: I’m a CrossFit Athlete But I Refuse to Count My Macros

December 20, 2017

Warm-up: 10 situps :30 sec plank 10 t2b 10 hollow rocks STRENGTH/CONDITIONING With a Partner: 10min amrap 8 cal row, 8 burpees over the rower *one person must complete the row and the burpees before their partner is tagged in. Score is total rounds/reps WOD “Goaline Package” 30min amrap 7 power snatch 95/65, 14 box […]

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Wednesday, December 20th, 2017: YOUR FIRST BAR MUSCLE UP!

December 19, 2017

Warm-up: 10 pass throughs 10 figure 8’s 10 pause front squats (3 seconds) 5 pause front squats (5 seconds) STRENGTH Front Squat- Find 1 RM WOD “Race to the Finish” For time: 10min cap 21/15/9 OHS 115/80 T2B L1: 65/35 L2: 75/55 L3: 95/65 Blog: TIPS FOR GETTING YOUR FIRST BAR MUSCLE UP! BLOG Tips […]

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Tuesday, December 19th, 2017: Mobility vs Stability

December 18, 2017

Warm-up: 10 ring rows 10 ring dips 10 pullups 10 toes to bar 10 chest to bar (modify as needed) STRENGTH Bench Press- 3×10 @60-70% WOD “Domination” For time: 18min cap 100 cal row, then: 10/9/8/7/6/5/4/3/2/1 Squat Cleans 95/65 HSPU L1: 65/35 L2: 75/55 Blog: Mobility vs Stability Written by Invictus Athlete Josh Littauer If […]

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Monday, December 18th, 2017: BECOMING AN ELITE CROSSFITTER

December 17, 2017

Warm-up: 10 t2b 10 pullups 5 muscle cleans 5 hang cleans 5 squat cleans 5 strict press 5 push press 5 split jerks STRENGTH Clean & Jerk- Find 1 RM WOD “D.T. Cindy” For time: 18min cap 3 rounds of DT 155/105 3 rounds of Cindy 2 rounds of DT 2 rounds of Cindy 1 […]

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Saturday, December 16th, 2017: pick your torture- Partner or Solo

December 15, 2017

“More than a 3 way” Partner or Solo For time: (Diane) 21/15/9 Deadlift 225/155, hspu (Fran) 21/15/9 Thrusters 95/65, Pullups (Elizabeth) 21/15/9 Squat Cleans 135/95, Ring Dips (Karen) 150 wall balls 20/14 (Isabel) 30 snatches 135/95

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Friday, December 15th, 2017: The heaviest snatch on Earth in super slow-mo

December 14, 2017

Warm-up: 10 ghd situps 10 t2b 10 pullups 20 air squats 5 burpees 5 deadlifts STRENGTH Deadlift- 6×2 @85-95% WOD “Sky Hook” 3 RFT: 14min cap 20 hang power cleans 95/65 20 front squats 20 push press L1: 65/35 L2: 75/55 Blog: The heaviest snatch on Earth in super slow-mo…. (Watch this… repeatedly) @talaxadzelasha/@lashatalakhadzesport (105+, @hookgripgeo […]

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