Monday July 3rd, 2017: Why Do Some Lifters Pass Out from Heavy Deadlifts?

July 2, 2017

WARMUP: Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility 250m row 400m run 30 double unders 15 situps STRENGTH: Squat Cleans 3@60%, 3@65%, 3@70%, 3@75%, 3@80% WOD: “Snapped” 14min amrap 7 t2b 14 ohs 95/65 49 double unders L1: 65/35 L2: 75/45 ADV: 135/95 Blog: Why Do Some Lifters […]

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Saturday July 1st, 2017: Solo Mission

June 30, 2017

“Solo Mission” “Independence Day” 7 rounds of : 4 squat clean thrusters 155/105 17 bar facing burpees then: 76 wall balls 20/14 Announcements:  -Limited hours for 4th of July (open gym only) -Bell City Summer Throwdown information is coming soon! –Bell City Cross Fit Announcement[1]

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Friday June 30th, 2017: 9 steps to your first strict pullup

June 29, 2017

WARMUP Samson stretch Pass through’s Figure 8’s Hip mobility Squat therapy Shoulder therapy Shoulder mobility Banded Shoulder Prep Good Mornings- 2×10 Supermans- 2×10 Russian Swings- 3×10 Strict pullups- 5×5 STRENGTH Deadlift – Find 1 RM WOD “Summertime Sadness” 12min AMRAP 12 hang power clean 95/65 9 sdhp 6 hang power snatch L1: 65/35 L2: 75/45 […]

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Thursday June 29th, 2017: 5 Best Foam Roller Exercises for Calves

June 28, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 10 Air Squats 20 situps 30 pullups WOD: “No Vacancy” For time: 40 min cap 100 cal row then: 50/40/30/20/10 wall balls 20/14 Situps ***400m run between each completed round (5 total) Blog: 5 Best Foam Roller […]

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Wednesday June 28th, 2017: 5 FAVORITE PROTEIN SUPPLEMENTS

June 27, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Frankensteins Lunge Complex High Knees Butt Kicks Karaoke Side Shuffle Sprint/Back Pedal STRENGTH Strict Press- Find 1 RM WOD “Double Dip that Chip” 6min AMRAP 8 stoh 135/95 8 box jumps 30/24 24 double unders rest 3 […]

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Tuesday June 27th, 2017: 5 Full-Body Circuits To Carve Out Six-Pack Abs

June 26, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings- 10 KB swings- 30 Russian Swings- 20 box jumps- 10 Situps- 25 CONDITIONING 20min cap 1mile run 2k row WOD “Tanto” 5 rounds of: 3min AMRAP: 3 power cleans 155/105 5 hspu 7 kb swings […]

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Monday June 26th, 2017: 11 Struggles People Who Work Out in the Evening Understand

June 25, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings- 2×10 Wall Balls- 30 Russian Swings- 20 Double Unders- 50 STRENGTH Back Squat – Find 1RM   WOD “FRAN” 10min cap 21/15/9 Thrusters 95/65 Pullups L1: 65/35 L2: 75/45 Blog: 11 Struggles People Who Work […]

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Saturday June 24th, 2017: PARTNER WOD

June 23, 2017

PARTNER WOD 3 Rounds 30 hand release pushups 2 rope climbs 21 front squats 95/65 Then: 3 Rounds 30 t2b 21 ground to oh 95/65 Then: 3 Rounds 30 bar facing burpees 10 burpee pullups  

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Friday June 23, 2017: 4 Tips for Training Masters Weightlifters

June 22, 2017

WARM UP  Pass throughs  Figure 8s 3-way shoulder stretch Shoulder mobility Shoulder therapy 2 rounds:  High knees Butt kicks Side shuffle Knee Hugs  Frankensteins Quad pulls  Toe touches  STRENGTH Deadlift 6×2 @90-96% WOD “Body Weight Expo” 11min amrap 5 burpees 7 box jumps 24/20 9 situps 11 air squats Blog: 4 Tips for Training Masters […]

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Thursday June 22, 2017: How Long Should You Rest Between Sets? What the Science Suggests

June 21, 2017

WARM UP Hip mobility  Squat therapy Sampson stretch w/ hamstring Pigeon stretch Butterfly stretch Active spiderman  Active scorpion Cossack squats Skier squats Good mornings Plate squats  CONDITIONING “Run the Baseline” For time: 10min cap 400m run 40 squats 30 situps 20 pushups 10 pullups WOD “The Bearded Devil” For time: 20min cap 21-18-15-12-9-6-3 reps for […]

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