Crossfit Bellevue

CrossFit: "Nasty Girls"

3 rounds for time of: 50 Squats, 7 Muscle-ups, 10 reps of 135 pound Hang power cleans.

CrossFit Kids: Midline Stabilazation

Buy in: Super Frogs and Leap Frogs 1:00 Total L-sit. Tree Frogs and Tadpoles 30 seconds Total L-sit.

Super Frogs: 3 rounds of 5 Forward rolls, 25 Squats, 25 Push ups.
Leap Frogs: 3 rounds of 3 Forward rolls, 20 Squats, 20 Push ups.
Tree Frogs: 3 rounds of 3 Forward rolls, 15 Squats, 15 Push ups.
Puppies: 3 rounds of 3 Forward rolls, 10 Squats, 10 Push ups.

Cash out: Super Frogs and Leap Frogs 30 Knees to elbows. Tree Frogs and Tadpoles 15 Knees to elbows (or progressions).

Jordan and Paula Gravatt of CrossFit By Overload with Coach.

CrossFit: "Prescott"

400 meter run forward, 400 meter run backward, 50-yards of Burpee Broad Jumps, 21-15-9 of Burpees, Squats and Pushups, 400 meter run forward and 400 meter run backward. Subs 100 yds of lunges for Burpee Broad Jumps and 800 meter row for runs.

Beginners:

100 meter run forward, 100 meter run backward, 25-yard lunges, 15-12-9 of Burpees, Squats and Pushups, 100 meter run forward, 100 meter run backward.

CrossFit Kids:

Super Frogs and Leap Frogs same as CrossFit.

Tree Frogs and Tadpoles same as beginners but do burpees for 25 yards instead of lunges.

CrossFit: "Murph"

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

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.

CrossFit Kids: "Molly"

Super Frogs: As many rounds in twenty minutes of: Run 100 M, 7 Dumbbell Cleans,25#, 7 Pull ups

Leap Frogs: As many rounds as possible in 15 minutes of: Run 100 M, 7 Dumbbell Cleans, 15-20#, 7 Pull ups

Tree Frogs: As many rounds as possible in 12 minutes of: Run 100 M, 7 Dumbbell Cleans, 8-10#, 7 Pull ups or Beginner Pull ups

Tad Poles: As many rounds as possible in 10 minutes of: Run 50 M, 7 Dumbbell Cleans, 2-5#, 7 Beginner, Assisted or Jumping Pull ups

Connor, age 16, 195# Clean

Lt. Michael Murphy  "Medal of Honor" Rest in Peace.

http://www.navy.mil/moh/mpmurphy/

CrossFit: Rest Day

CrossFit Kids: Skills day, Plank poses, plank, 1 arm planks, one leg planks, same for elbows, finish with superman plank poses if possible. Hold each postion for up to 20 seconds.

Dan and Coach at the affiliate owners seminar in Prescott, Az.

CrossFit: For time: Run 800 meters and 95 pound Shoulder press, 21 reps, Run 800 meters and 95 pound Push press, 21 reps, Run 800 meters and 95 pound Push Jerk, 21 reps

CrossFit Kids: "Baby Logan"

Buy in:
Super Frogs and Leap Frogs: 1:00 total time L-sits

Tree Frogs and Tadpoles: 30 second total time L-sit

Super Frogs: 21-15-9 of Wall Ball 16-20#
and Pull ups

Leap Frogs: 15-12-9 of Wall Ball 12-14#
and Pull ups

Tree Frogs: 21-15-9 of Wall Ball 10-12#
and Pull ups (assisted or beginner pull ups okay)

Tadpoles: 15-12-9 of Wall Ball 4-10#
and Pull ups (assisted or beginner pull ups okay)

Cash out:
Super Frogs and Leap Frogs: 50 superman back extensions

Leap Frogs and Tadpoles: 25 supermans back extensions

CrossFit: "Angie" For time:

100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats

CrossFit Kids: "Makimba" for time

Three rounds, 15-10- 5 reps, of Thrusters, Burpees and Air Squats

Super Frogs: 25# or less dumbells or 45# straight bar.

Leap Frogs: 20# or less dumbells.

Tree Frogs: 10# or less dumbells.

Tadpoles: 3 to 5# dumbbells.

CrossFit: Deadlift 1-1-1-1-1-1-1 reps, Do a long slow build up to your max load and increase in small increments. Warm up does not counts towards this workout.

CrossFit Kids: "Little Diane"

Super Frogs: 21-15-9 of Deadlift 65-95# and HSPU Handstand Push ups.

Leap Frogs: 21-15-9 of Deadlift 45-55# and HSPU Handstand Push up progressions from box on toes

Tree Frogs: 18-12-6 of Dumbell Deadlifts (12-15#) and HSPU Handstand Push up progressions on box from knees

Tad Poles: 15-9-3 of Dumbbell Deadlifts (8-10#) and HSPU Handstand Push up progressions from low box on knees

For help with Handstand Push ups see video link on HSPU Progressions

Great job everyone you guys did great yesterday! Nick welcome to the club.

CrossFit: Rest Day

CrossFit Kids: Play day, tell Dad to turn off the pre-season games and go out and throw the football.

"Monster Mash in the Park"

Helen: Three sets of 21 Kettlebell Swings, 12 pullups and 400 meter run.

CrossFit: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CrossFit Kids: "PT Test"

Post the following:

Max set of Pull ups
(Pull ups must be full extension of arm and shoulder to chin over the bar)

Max set of Push ups
(Chest and thighs must touch ground at bottom of the push up and arms be fully extended at the top. Any resting on the ground or break in the plank position at the top is the end of the set)

Max number of Squats in 60 seconds
(In the bottom position of the squat the hip must be below parallel and the top they must have a full y extended hip. For kids we tell them their butt needs to be between their knees and ankles and at the top they need to be standing like a super hero)

Max distance Standing Broad Jump