Thursday, November 27

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Workout of the Day

CONDITIONING

“Goblet Goblet Goblet”
Teams of 2

For Time:
800 Meter Trot
50 Goblet Squats
50 Burpee Box Jumps
50 Goblet Squats
100 Goblet Lunges
50 Goblet Squats
50 Burpee Box Jumps
50 Goblet Squats
800 Meter Run

Announcements

HAPPY THANKSGIVING TO OUR CROSSFIT COMMUNITY!

Schedule Change

We will be running a Saturday Schedule today. The following classes are the only ones available today.

9 AM Strongman
10 AM Group WOD
11 AM Group WOD

Wednesday, November 26

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Workout of the Day

STRENGTH

Front Squat
4 x 2
75% +
Today is the day to attempt a heavy double

Conditioning

Every Minute on the Minute for 30 Minutes

Minute 1
10 Wallballs

12 KB Swings (unbroken) 70# / 53#

Minute 3
8 toes to bar

Holiday Schedule

Thanksgiving Schedule
Strongman – 9AM
Group WOD  – 10AM & 11AM

All other classes cancelled

Tuesday, November 25

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Workout of the Day

STRENGTH

Bench Press

8 – 8 – 8

83%
Heavier than last week

Conditioning

Every 6 Minutes For 18 Minutes
Run 800 Meters
40 Pullups

Monday, November 24

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Workout of the Day

STRENGTH
Fall Strength Week 4

Squat

4 – 4 – 4 – 4 – 4 – 4

85% or heavier than last week
Sets Across

Conditioning

6 Minute AMRAP

5 Thrusters 135# / 95#
25 Double Unders

Sunday, November 23

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Workout of the Day

Olympic Lifting

20 Minutes to Establish
1 RM Snatch

Conditioning

“Belle 2014 – Final WOD”

5 Minutes of:
In Teams of 2
50 Wallballs
40 Pullups
AMRAP Snatch 185 / 115

Saturday, November 22

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Workout of the Day

Olympic Lifting

15 Minutes to Establish

Hang Clean
1 Rep max

Conditioning

Team WOD
In Teams of 2

16 Minute AMRAP
Alternating Rounds

30′ Handstand Walk
3 Hang Cleans  185# / 125#

Handstand Walk Scale = 3 wall walks

Announcements

Holiday Schedule Changes

CrossFit Bell will be opened on Thanksgiving Day with a modified schedule.

10AM & 11AM Group WOD only
All other classes are cancelled

Friday, November 21

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Workout of the Day

STRENGTH

Back Squat
10 x 1 (55% – 85%)
*DO NOT ATTEMPT A PR*

CONDITIONING

8 Min AMRAP
40 Double Unders
20 Power Cleans 135#/85
10 Push Press 135# / 85

Thursday, November 20

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Workout of the Day

CONDITIONING
In Teams of 3

2 Rounds of
(Cap 12 Mins)

3000 Meter Row
100 Burpees
Hold Plank
–rest 12 Min –

* 1 Partner per station *
Partition work any way
When plank is not being held, work can not be completed