Wednesday, February 1, 2017

By | January 31st, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run Bring Sally Up: burpees Specific warm-up: 2 sets or each 20:10 1. Air squat 2. Pull-up 3. Pushup 4. Sit-up [...]

Tuesday, January 31, 2017

By | January 30th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 500m Row 20 Russian KBS 10 Pushups 10 Low ring rows 5 Box jumps Specific warmup: Ring dip clinic and practice *each [...]

Monday, January 30, 2017

By | January 29th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 200m Run 100 Single jumps 50 ft. Banded walk r/l 12 Banded air squats 10 Inchworms in place 10 scap pull-ups Specific [...]

Saturday, January 28, 2017

By | January 27th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills: shoulders, hips, calves 400m Run Partner medball drills 30 sec x 2 a. Overhead toss b. Chest pass/burpee c. Wallball toss   [...]

Friday, January 27, 2017

By | January 26th, 2017|Workout of the Day - WOD|

Crossfit Open 16.2! The rules are posted on the Open website. http://games.crossfit.com/workouts/the-open Warmup: Mobility drills 100 Single jumps 20 Wallball shots 30 sec active hang [...]

Thursday, January 26, 2017

By | January 25th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 200m run 10 PVC wide stance good mornings 10 Pushups 10 Pullups 15 Situps   Specific warmup: 2 sets 3 [...]

Wednesday, January 25, 2017

By | January 24th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run 50 ft. walking lunges 10 Pushups 10 Situps 10 Low ring rows 5 Empty bar push press   Specific warmup: [...]

Tuesday, January 24, 2017

By | January 23rd, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets P1. 15 cal row P2. AMRAP 10 air squats 5 scap pullups 2 sets P1. 15 cal row P2. AMRAP [...]

Monday, January 23, 2017

By | January 22nd, 2017|Workout of the Day - WOD|

Coach Matt will be instructing a Gymnastics clinic this Saturday! Sign up: https://southbellfitness.frontdeskhq.com/schedule#/list?dt=2017-01-28&lt=staff   Warmup: Mobility drills: front rack and hips/calves 50m Sled relays (light) [...]

Sunday, January 22, 2017

By | January 21st, 2017|Workout of the Day - WOD|

Today's Re-scheduled Free Community WOD is at 6:30pm Warmup: Mobility drills Partners- 2-3 sets each P1. 200m run P2. 12 KB Russian swings/12 low ring [...]

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