Tuesday, July 7 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 6
STRENGTH

15 Minutes to Establish
1 Rep Max
Hang Snatch

Conditioning

10 Minute AMRAP
2 Hang Snatch 135# / 95#
10 Pullups
50 Double Unders

Monday, July 6 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 6
STRENGTH

Back squat
1 – 1 – 1 – 1 – 1

90% of 1 RM
Sets Across

Conditioning

5 Rounds For Time:
15 Box Jumps 24″ / 20″
25 Kettlebell Swings 53#/35#

Sunday, July 5 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
Conditioning

For Time:
Run 5000 Meters
180 Burpees

Partition the work any way you want.

SCHEDULE CHANGE

Saturday July 4 & Sunday July 5
Regular Schedule

Saturday, July 4 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
Conditioning

“Stephen”
(Modified)

For Time:
30-25-20-15-10-5
Sit-up
Back Extension
Knee to Elbow
Deadlift 135# / 95#

In Honor Of:

Corporal Stephen Bouzane

HeroStephenBouzanez_th.jpg

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

SCHEDULE CHANGE

Saturday July 4 & Sunday July 5
Regular Schedule

Friday, July 3 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
STRENGTH

Establish 2 Rep Max
Pause Back Squat
(3 Second Pause at Bottom)

Conditioning

10 Rounds Not For Time:
3 Squats (AHAP)
1 Rope Climb

Score = Total Weight Moved

SCHEDULE CHANGE

Friday July 3
We are are running a weekend schedule
10 AM – Group WOD
11 AM – Group WOD
12 PM – Open Gym

Saturday July 4 & Sunday July 5

Regular Schedule

Thursday, July 2 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
STRENGTH

Hang Power Clean & Jerk
1 – 1 – 1 – 1 – 1

Conditioning

For Time:
45 Hang Power Clean and Jerks 135# / 95#

Every time you bail, rest, or put the bar down perform a
10 Toes to bar penalty

SCHEDULE CHANGE

Friday July 3
We are are running a weekend schedule
10 AM – Group WOD
11 AM – Group WOD
All other CrossFit classes/ Open Gym Hours cancelled

Saturday July 4 & Sunday July 5
Regular Schedule

Wednesday, July 1 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
Conditioning

Every 3 Minutes For 30 Minutes

4 Front Squats 155 / 105#
8 Burpees Over the Bar
16 Alternating Lunges

Tuesday, June 30 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Summer Oly Cycle Week 5
OLY

Hang Power Snatch

1 – 1 – 1 – 1 – 1

Ascending Sets

Conditioning

For Time:
(Cap 15 Minutes)
45 Hang Power Snatch 115 # / 75#

Penalty

Every time you bail, rest, or put the bar down perform
15 / 9 pushups

Schedule Change

Friday July 3
We are are running a weekend schedule
10 AM – Group WOD
11 AM – Group WOD
All other CrossFit classes/ Open Gym Hours cancelled

Saturday July 4 & Sunday July 5
We are running a modified schedule
9 AM – Strongman class
10 AM – Group WOD
11 AM – Group WOD