Friday, May 29 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Strength

Overhead Squat
1 – 1 – 1 – 1 – 1 – 1 – 1

Conditioning

For Time:
30 Overhead Squats (bodyweight / 3/4 bodyweight)
Every time you drop the bar perform 10 Burpees
Cap 8 Minutes

Thursday, May 28 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

STRENGTH

Establish 1 Rep Max
Weighted Pushup

Conditioning

4 Rounds of:

3 Minute AMRAP
5 Toes to Bar
10 Pushups / 6 Pushups
15 Hang Power Snatch 75# / 55#
— REST 1 MIN —

Wednesday, May 27 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

STRENGTH

Squat
Establish 20 Rep Max
Recommended Load 50 – 65% of 1RM

Conditioning

20 Minute AMRAP
400 Meter Run
10 Squats 135# / 95#
10 Lunges (5r / 5L)

Tuesday, May 26 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

STRENGTH

Power Clean + Power Jerk
1 – 1 – 1 – 1 – 1

Conditioning

3 Rounds For Time:
10 Power Clean & Power Jerk 135# / 95#
2 Rope Climbs

Announcements

Our custom GoRuck challenge date has been set for August 1st. If you are interested in participating we need you to sign up ASAP to secure your spot by emailing us at CrossFitBell@gmail.com
Date: August 1
Price: $135

Monday, May 25 2015

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Workout of the Day

Conditioning

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If possible use a 20# weight vest. Due to equipment limitations you are welcome to bring your own backpack and load it with dumbbells at the gym.

In Honor Of:
Lt. Michael Murphy

Navy Lieutenant Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

June 28, 2005

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

 

Announcements

Modified Class Schedule
1 Class at 10AM followed by BBQ & HooverBall

Sunday, May 24 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

STRENGTH

15 Minutes To Establish
1 Rep Max Power Snatch
perform 15 Burpees between attempts

Conditioning

“Flight Simulator Ver 2.0″
CAP 15 Minutes

For Time:
5 – 10 -15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double Unders
perform 5 Sumo Deadlift High Pulls between sets 95# / 65#

— In Remaining Time —

“Randy”
For Time:
75 Power Snatch 75# / 45#

In Honor Of:

Randy Simmons

Randy Simmons

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children

Saturday, May 23 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Conditioning

“Jack”

20 Minute AMRAP

10 Push Press 115# / 63#
10 Kettlebell Swings 53# / 35#
10 Box Jumps 24″ / 20″

IN HONOR OF:

Staff Sgt. Jack M. Martin III

Jack1MartinHero_th.jpg

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

ANNOUNCEMENTS

Schedule Change
Monday, May 25 (Memorial Day)
1 Class at 10 AM
Followed by CrossFit Bell BBQ and Hooverball

We will be tackling “Murph” if you have a weighted vest BRING IT.

_______
Our custom GoRuck challenge date has been set for August 1st. If you are interested in participating we need you to sign up ASAP to secure your spot by emailing us at CrossFitBell@gmail.com
Date: August 1
Price: $135

Friday, May 22 2015

CrossFit Bell in Long Island City, New York

Workout of the Day

Conditioning

“DT”

5 Rounds For Time

12 Deadlifts 155#
9 Hang Power Cleans 155#
6 Jerks 155#

Compare To:
August 27, 2014
December 13, 2014

IN HONOR OF

USAF SSgt Timothy P. Davis

Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Announcements

Schedule Change
Monday, May 25 (Memorial Day)
1 Class at 10 AM
Followed by CrossFit Bell BBQ and Hooverball

We will be tackling “Murph” if you have a weighted vest BRING IT.

_______
Our custom GoRuck challenge date has been set for August 1st. If you are interested in participating we need you to sign up ASAP to secure your spot by emailing us at CrossFitBell@gmail.com
Date: August 1
Price: $135