Crossfit Bellevue

Run 15K or Bike 100K

Helen

Three rounds for time of: Run 400 meters, 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) and 12 Pull-ups.

CrossFit Total: 1 maximun load rep of each of the following. Back Squat, Shoulder Press, Deadlift. Don’t worry about the weight stay safe and concentrate on your form.

Rest Day

From the main site, this workout will forever be in honor of "Jeremy" rest in peace little guy!

For time: 21 – 15 – 9 of overhead squats and thrusters. Men 95lbs, women 65 lbs, kids pvc.

"Monster Mash" in the park.

Level 1: Four sets for time of 400 meter run, 20 push-ups, 25 sit-ups, 30 wall balls (Men 12lbs, Women 10lbs).

Beginners: Three to Four sets for completion of 400 meter run / walk, 10 push-ups, 10 sit-ups, 10 wall balls (6 lbs).

Fran: for time, 21 – 15- 9 of pullups and thrusters

Mt. Whitney top to bottom.

Rest Day, Get outside and do something fun.

Eric and I on top of the world. Mt. Mauna Kea.

Push Jerks: 3-3-3-3-3

Download Presses.wmv

Choose one of the following: Row for 2k, Run for 3 miles, Bike for 15 miles, or Swim for 1 mile.

Kevin V. Long Foundation, "Climb For Life",
Mt. Shasta, Great Job Guys!