Saturday, March 28 2015

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Workout of the Day

Conditioning

For athletes registered for the open

“CrossFit Games Open 15.5″

For Time
27 Calorie Row
27 Thrusters 95# / 65
21 Calorie Row
21 Thrusters 95# / 65
15 Calorie Row
15  Thrusters 95# / 65
9 Calorie Row
9 Thrusters 95# / 65

Scaled Weights
Men use 65 lb.
Women use 45 lb.

For athletes NOT registered for the open

For Time
27 Over the Bar Burpees
27 Thrusters 95# / 65
21 Over the Bar Burpees
21 Thrusters 95# / 65
15 Over the Bar Burpees
15  Thrusters 95# / 65
9 Over the Bar Burpees
9 Thrusters 95# / 65

Scaled Weights
Men use 65 lb.
Women use 45 lb.

Friday, March 27 2015

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Workout of the Day

STRENGTH

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and SNATCH for as long as possible.

Once you cannot snatch the weight, CLEAN for as long as possible.

Once you cannot clean the weight, DEADLIFT for as long as possible.

Score = heaviest load for the snatch, clean and deadlift

UPCOMING EVENTS
FUNCTIONAL SOLUTIONS WORKSHOP
PRESENTED BY: ACTIVE LIFE CHIROPRACTIC

Location: CrossFit Bell
Date: Sunday, March 29, 2015
Time: Noon – 2PM

Click here to Register

Become empowered by learning about your personal mobility and how it applies to the squat.

- You are very flexible, but are you mobile? What’s the difference?

- You are not flexible at all, are you stuck that way or can you change it?

- Where is the breakdown in your squat? Do your ankles, knees, hips, or low back slow you down?

- You aren’t in any pain now, but are you an “at risk” athlete?

Find out the answers to these questions and many many more at the Functional Solutions – Level 1 Workshop, Breaking down the Squat!

CrossFit Games

Rx’d

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Wednesday, March 25 2015

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Workout of the Day

Skill & Drill

Rope Climbs

STRENGTH

5 Rounds For Time
5 Push Press 155# / 105#
1 Rope Climb

UPCOMING EVENTS
FUNCTIONAL SOLUTIONS WORKSHOP
PRESENTED BY: ACTIVE LIFE CHIROPRACTIC

Location: CrossFit Bell
Date: Sunday, March 29, 2015
Time: Noon – 2PM

Click here to Register

Become empowered by learning about your personal mobility and how it applies to the squat.

- You are very flexible, but are you mobile? What’s the difference?

- You are not flexible at all, are you stuck that way or can you change it?

- Where is the breakdown in your squat? Do your ankles, knees, hips, or low back slow you down?

- You aren’t in any pain now, but are you an “at risk” athlete?

Find out the answers to these questions and many many more at the Functional Solutions – Level 1 Workshop, Breaking down the Squat!

Tuesday, March 24 2015

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Workout of the Day

STRENGTH

Every Minute on the Minute for 10 Minutes
3 Power Clean

*Increase weight based on feel*

Conditioning

10 Min AMRAP
100 Meter Run
10 Power Cleans 95# / 65#
15 Kettlebell Swings 53# / 35#

CrossFit Games Update

CrossFit Games WOD 15.4 Scores

RX Men

 1) Scott – 101 7:11 (submitted)
2) Ant – 85 2:21 (submitted)
3) Mike I – 77 1:32 (submitted)

Tom – 71 2:34 (submitted)
Jon P 54 2:06 (submitted)
Mark S – 49 2:57 (submitted)
Fadi – 47 2:53 (submitted)
Ricardo – 38 8:00 (submitted)
Lon – 37 3:39 (submitted)
Hai 35 5:15 (submitted)
Nick R – 34 – 2:59
Matt W – 33 3:28 (submitted)
Pete – 33 3:54 (submitted)
Ray – 30 6:28 (submitted)
Wil 29 7:42 (submitted)
Jon B – 28
Mark q – 22
John F – 21 (submitted)
Carlos – 16 (submitted)
Jeff – 16
Mike B – 15 (submitted)
Jake – 9 (submitted)

Scaled Men

1) Sidney 111 (submitted)
2) Chris 95 (submitted)
3) Rodrigo 94 (submitted)

Mohsin 82 (submitted)
Phil 73
Andy 73 (submitted)
Matt B 48 (submitted)
Steven 47 (submitted)

RX Women

1) Bri- 42 3:16 (submitted)
2) Linh – 40 4:26
3) Karli – 19 (submitted)

Nicole – 7 (submitted)
Diana – 3 (submitted)
Kathy – 3 (submitted)
Emily – 3 (submitted)
Katie – 3 (submitted)
Brenda – n/a
Terita – n/a

Scaled Women

1) Autumn – 104 (submitted)
2) Katie M – 94 (submitted)
3) Jes – 93 (submitted)

Pierina – 91 (submitted)
Amanda – 90 (submitted)
Rej – 89 (sumbitted)
Coleen – 87 (submitted)
Heather T – 84 (submitted)
Shannon – 80 (submitted)
Heather L – 76 (submitted)
Denice – 54 (submitted)
Alyssa – 53 (submitted)
Jen – 47 (submitted)
Marlise – 37 (submitted)
Deanna – 31 (submtited)
Claudia – 28 (submitted)

UPCOMING EVENTS
FUNCTIONAL SOLUTIONS WORKSHOP
PRESENTED BY: ACTIVE LIFE CHIROPRACTIC

Location: CrossFit Bell
Date: Sunday, March 29, 2015
Time: Noon – 2PM

Click here to Register

Become empowered by learning about your personal mobility and how it applies to the squat.

- You are very flexible, but are you mobile? What’s the difference?

- You are not flexible at all, are you stuck that way or can you change it?

- Where is the breakdown in your squat? Do your ankles, knees, hips, or low back slow you down?

- You aren’t in any pain now, but are you an “at risk” athlete?

Find out the answers to these questions and many many more at the Functional Solutions – Level 1 Workshop, Breaking down the Squat!

Monday, March 23 2015

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Workout of the Day

STRENGTH

Squat
5 – 5 – 5

Compare To:
February 24, 2015

Conditioning

For Time:
21 – 15 – 9
Squat 135# / 95# (From the Ground)
Pullup

Sunday, March 22 2015

View More: http://haitran.pass.us/cfb

CrossFit Games Open
Team CrossFit Bell
Red Vs Black

15.4 RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

15.4 Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

CrossFit Games Open 2015

There will be no regular scheduled classes today.
Instead join us as CrossFitBell Red Team battles CrossFit Bell Black Team.
WOD briefing and standards begins at 10 AM
A warmup will be provided for you or you can stick to your own warmup routine.

Upon completion of all the heats, we will crown our top 3 Rx men/women and top 3 Scaled men/women

We encourage everyone to wear your team colors.
We will have spaces available for those we did not register for the CrossFit Open.

Standards

Measuring the Handstand Pushup

http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/handstand_measure2_sndEWlL09Df3.jpg

http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/handstand_measure5_sndEWlL09Df3.jpg

Saturday, March 21 2015

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Workout of the Day

Conditioning

Partner WOD
Row 2000 Meters / 1600 Meters
200 Russian Kettlebell Swings 70# / 53#
100 Burpees

Announcements