Sunday, February 1 2015

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Workout of the Day

STRENGTH
Winter Strength Cycle Week 6
Test Out Week

7 Rounds of:
35 double unders
1 Snatch attempt

Score =  Total Weight

Focus on consistency and on hitting each lift

Live.Lift.Learn

2012 Reebok CrossFit Games Archive

Saturday, January 31 2015

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Workout of the Day

STRENGTH
Winter Strength Cycle Week 6
Test Out Week

“Ship”

9 Rounds For Time:

7  Squat Cleans 185# / 105#
8 Burpee Box Jumps  36″ box / 28″ box

In Honor Of:

Canadian Forces Sergeant Prescott Shipway

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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Announcements

CrossFit Bell Holiday Party is tonight at 7PM. All members past and present are welcome to attend!

Live.Lift.Learn

Friday, January 30 2015

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Workout of the Day

STRENGTH
Winter Strength Cycle Week 6
Test Out Week
Strength

Establish 1 Rep max
Jerk

Recommended Warmup
3 reps @ 60% / 2 reps @ 70% / 2 reps @ 80% / 1 rep @ 90-95% / 1 rep @ 101-105%

Conditioning

3 Rounds For Time

15 Triple Unders
15 Kettlebell Swings 97#/ 70#
1 Rope Climbs 20′

Triple Under Scale Option = 30 Double Unders
30 Double Under Scale Option = 60 Single Jumps

Live.Lift.Learn

Thursday, January 29 2015

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Workout of the Day

STRENGTH
Winter Strength Cycle Week 6
Test Out Week

1 attempt
Max Effort
Pullups (Kipping)

Conditioning

9 Rounds For Time:
5 Pullups
5 Thrusters 95# / 65#

–Cap 6 Minutes–
then

9 Rounds For Time:
5 Deadlifts 225# / 155#
5 Handstand pushups

– Cap 12 Minutes —
then

3 Rounds For Time
25 Wallballs
15 Burpees

Live.Lift.Learn

Wednesday, January 28 2015

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Workout of the Day

STRENGTH
Winter Strength Cycle Week 6
Test Out Week

Establish 1 Rep Max
Deadlift

Recommended Warmup
8 reps @ 50% / 6 reps @ 60% / 4 reps @ 70%
2 reps @ 80% / 2 reps @ 85%

Conditioning

4 Rounds For Total Reps:

:30 sec AMRAP
Bench Press 185# / 105#

– Rest 30 sec –

:30 sec AMRAP
Front Squat 185# / 105#
(from the ground)

– Rest 30 sec –

:30 sec AMRAP
Pushups

– Rest 30 sec –

:30 sec AMRAP
Air Squats

– Rest 30 sec –

Live.Lift.Learn

Tuesday, January 27 2015

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Workout of the Day

NO MORNING CLASSES
CLASS CANCELLED DUE TO SNOW STORM

All AM classes are cancelled
All evening classes are in session (regular schedule)

Strength

Press Makeup
Establish 1 Rep max Press

Recommended Warmup
5 reps @ 55% / 5 reps @ 65% / 3 reps @ 75% / 2 reps @ 85%
2 reps @ 90% / 1 rep @ 95%

Conditioning

10 Rounds For Time:

3 Ground to Overhead 135# / 95#
30 Double Unders

Lift.Live.Learn

Monday, January 26 2015

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Workout of the Day

NO EVENING CLASSES
CLASS CANCELLED DUE TO SNOW STORM

Join us from 1:00pm – 5:00pm for Open Gym before we close up in preparation for the Blizzard

ALL Classes will be cancelled tomorrow morning

Announcements

This is our final week of the Winter Strength Cycle
We will be testing out 1 Rep maxes for the following lifts

Deadlift

Press

Split Jerk

Live.Lift.Learn

Sunday, January 25 2015

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Workout of the Day

Conditioning
Winter Strength Cycle Week 5

“Denice’s Birthday WOD”
In teams of 2

2 Rounds For Time:
40 Burpees
40′ Bear Crawl (both partners)
40 Kettlebell Swings 53/35
40′ Bear Crawl (both partners)
40 Kettlebell Stepups 53/35
40′ Bear Crawl (both partners)
40 Sumo Deadlift High Pull 53 / 35
40′ Bear Crawl (both partners)
40 Thrusters 20 right arm / 20 left arm 53/35
40′ Bear Crawl (both partners)
40 Burpees

 

Announcements

Happy Birthday to Denice B.!
Hopefully she didn’t party too hard last night and can come enjoy this fun Birthday WOD today.