Friday, July 31 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 9
STRENGTH

Establish 1 Rep Max Front Squat

Establish 1 Rep Max Clean and Jerk

Thursday, July 30 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 9
Strength

1 Attempt Max Effort Strict Pullups
Rest 1 Minutes
1 Attempt Max Effort Kipping Pullups
Rest 1 Minute
1 Attempt Max Effort Bar Muscleups

Conditioning

Every 5 Minutes For 20 Minutes

100 Double Unders
30 Burpees
2 Rope Climbs

If you are having trouble finishing all the work within the 5 minutes cut the volume
50 Double Unders
20 Burpees
1 Rope Climb

Wednesday, July 29 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 9
Conditioning

2015 CrossFit Games Event 5
“Heavy DT”

5 Rounds For Time
12 Deadlifts 205# / 145#
9 Hang Power Cleans  205# / 145#
6 Jerks  205# / 145#

Cap 12 Minutes

Scale Options

Use 155# / 105#
Use 135# / 95#
Use 95# / 65#

Compare To:
Dec 13 2014

IN HONOR OF

USAF SSgt Timothy P. Davis

Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Live.Lift.Learn

Tuesday, July 28 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 9
OLY

20 Minutes to Establish
1 Rep Max
Snatch

Conditioning

2015 CrossFit Games Masters/Teens Event 3

“SQT”

3 Rounds For Time
10 Snatch 95# / 65#
Run 200 Meters (2x100m)

*Note*
Run is intended to be 2 x 100 meters and not the 200 meter route

Announcements / Schedule Change

CrossFit Bell is on vacation the following Sundays:
July 26 / August 2 / August 9 / August 16 / August 23 / August 30 / Sept 6

Go outside and enjoy the weather, try a new activity, and if all else fails, grab one of our travel WODs or at home WODs that we will post for the day.
We will resume our 7 day a week schedule after Labor Day.

 

Live.Lift.Learn

Monday, July 27 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 9
STRENGTH

Strength
Front squat
3 – 3 – 3 – 3 – 3
81% Sets Across
Heavier than last week

Conditioning

8 Minute AMRAP
1 Bear Crawl
7 Pushups

Compare to
January 13

Announcements / Schedule Change

CrossFit Bell is on vacation the following Sundays:
July 26 / August 2 / August 9 / August 16 / August 23 / August 30 / Sept 6

Go outside and enjoy the weather, try a new activity, and if all else fails, grab one of our travel WODs or at home WODs that we will post for the day.
We will resume our 7 day a week schedule after Labor Day.

Sunday, July 26 2015

CrossFit Bell in Long Island City, New York
NO CLASS
At Home / Outdoor WOD

“Sprint Murph”

Run 400 Meters
— then —
5 Rounds
5 Pullups
10 Pushups
15 Air Squats
— then —
Run 400 Meters

—-
Feeling Frisky?
Do 2 Rounds

Saturday, July 25 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 8
Conditioning

2015 CrossFit Games Masters/Teens WOD
Event 5

“Double Hanger”
3 Rounds For Time:
100 double-unders
7 hang power clean and jerks

Choose your division

Masters 40-49    185# / 115#
Masters 50-59  165# / 105#
Masters 60+  135# / 95#

Announcements / Schedule Change

CrossFit Bell is on vacation the following Sundays:
July 26 / August 2 / August 9 / August 16 / August 23 / August 30 / Sept 6

Go outside and enjoy the weather, try a new activity, and if all else fails, grab one of our travel WODs or at home WODs that we will post for the day.
We will resume our 7 day a week schedule after Labor Day.

Live.Lift.Learn

Friday, July 24 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 8
STRENGTH

Front squat
Establish 1 RM

Penalty for Bail = 400 Meter Run

Conditioning

4 Rounds For Time
400 Meter Run
25 Kettlebell Swings 53# / 35#

Live.Lift.Learn