Clean at CrossFit Bell

Wednesday, October 22

Workout of the Day

STRENGTH

10 Minute EMOM

1 Front Squat

Build load as the workout progresses with the intention of setting a new personal record for your front squat.
Starting weight should be roughly 80% of your old 1 Rep Max

CONDITIONING

For Time:

30 Calorie Row
30 Front Squats 75# / 55#
20 Pushups
30 Wallballs 30# / 20#
20 Pushups
30 Push Press 75# / 55#
20 Pushups
30 Lunges 75# / 55#

Live.Lift.Learn

Kettlebell at CrossFit Bell

Sunday, October 19

Workout of the Day

CONDITIONING

“Partner Collin”

6 Rounds For Time:

400 Meter Run with 50# Sandbag
12 Push Press 115# / 75#
12 Box Jumps 24″ / 20″
12 Sumo Deadlift High Pull 95# /65#

IN HONOR OF:

Navy Special Warfare Operator Chief Collin Trent Thomas

Collin Trent Thomas

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.First posted November 21 2010

Live.Lift.Learn

#BadassBeauty at CrossFit Bell - Rope Climbs

Saturday, October 18

Workout of the Day

STRENGTH

15 Minutes to Establish

3 Rep Max

Hang Clean

CONDITIONING

10 Minute Ladder

3 Hang Cleans 155# / 105#
3 Toes to Bar
6 Hang Cleans 155# / 105#
6 Toes to Bar
9 Hang Cleans 155# / 105#
9 Toes to Bar
12 Hang Cleans 155# / 105#
12 Toes to Bar
… continue as long as possible

Rope Climbs at CrossFit Bell

Friday, October 17

Workout of the Day

Olympic Lifting

Every 2 Minutes for 20 Minutes

1 Split Jerk

*Increase weights based on feel*

CONDITIONING

Every 4 Minutes for 16 Minutes
Run 400 Meters