Sunday, November 24

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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

Wednesday, November 19

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Workout of the Day

STRENGTH

Front Squat
6 x 1 (50% – 85%)

*This is not intended to be a 1 Rep Max, DO NOT attempt 1 Rep Maxes today*

Conditioning

Every Minute On The Minute For
30 Minutes

Minute 1
10 Wallballs

Minute 2
8 Toes to Bar

Minute 3
12 Kettlebell Stepups 53# / 35#

Tuesday, November 18

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Workout of the Day

STRENGTH

Bench Press
3 x 8 (80%)

CONDITIONING

2 Rounds
2 Minutes of
Rowing

2 Minutes of
Dips

2 Minutes of
Chest to Bar Pullup

–rest 2 mins–

Monday, November 17

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Workout of the Day

Fall Strength Cycle
Week 3
Strength

Squat
4 – 4 – 4 – 4 – 4 – 4
*Sets Across*
Recommended Weight 85% of 1 RM

Increase the weight from last week

Compare To Monday, November 10

Conditioning

“CrossFit Open WOD 14.1″

10 Minute AMRAP

30 Double Unders
15 Power Snatch 75# / 55#

Compare To Sunday, March 2

Mobility

2-3 Minutes
Banded Hip Extension (leg internally rotated)

Announcements

Congrats to all of our Belles who competed in yesterdays 3rd Annual Belle Event.
Thank you to all of our volunteers for your hard work and dedication. This event would not have ran as smoothly without you!

Sunday, November 16

Belle of Bayside-22

Workout of the Day

NO CLASSES

Good luck to all the ladies competing today in the 3rd Annual Belle Event at CrossFit Bell!