Crossfit Bellevue

CrossFit: "Ouch I cant lift my arms!" Shoulder Press, Push Press, Push or Split Jerks.

·         Level -1: 21-15-9. Men 95lbs, Women 65lbs.

·         Elements: 21-15-9. Men 75lbs, Women 45lbs.

CrossFit Kids:

·         Super Frogs: 21-15-9. Boys 75lbs, Girls 55lbs.

·         Leap Frogs: 21-15-9. Boys 45lbs, Girls 25lbs.

·         Tree Frogs: 15-12-9. 15lbs.

·         Tadpoles: 12-9-6. 5lbs.

Look for Taylor (8) in next months CrossFit Kids Magazine.

Skills Day:

Shoulder Press, Push Press, Push Jerk, Split Jerks.

Welcome to CrossFit Bellevue Erin!

CrossFit: Run, clean and ring.

·         Level -1: 3 sets for time of – 400 meter run, 21-15-9 of cleans and ring dips. Men 135lbs, Women 95lbs.

·         Elements: 3 sets of 400 meter run, 21-15-9 of cleans and pushups. Men 95lbs, Ladies 65lbs.

CrossFit Kids:

·         Super Frogs: 3 sets for time of 400 meter run, 21-15-9 of cleans and ring dips. Boys 95lbs, Girls 65lbs.

·         Leap Frogs: 3 sets of 400 meter run, 21-15-9 of cleans and pushups. Boys 45lbs, Girls 35lbs.

·         Tree Frogs: 3 sets of stairs, 15-12-9 of cleans and pushups. 6lb med ball.

·         Tadpoles: 3 sets of stairs, 12-9-6 of cleans and pushups. Soccer Balls.

Avery (5) building upper body strenght with Pull-up Progressions. They are never to young to start.

CrossFit: "Ouch my forearms hurt." Dumbell Crawls and Farmers walk's.

·         Level -1: 3 sets of dumbell crawls and 200 meter farmers walks. Men 45lbs, Women 25lbs.

·         Elements: Men 25lbs, Women 15lbs.

CrossFit Kids:

·         Super Frogs: Boys 35lbs, Girls 20lbs.

·         Leap Frogs: Boys 15lbs, Girls 10lbs.

·         Tree Frogs: Boys 5lbs and Girls 5lbs.

·         Tadpoles: Boys 3lbs, Girls 1lb.

Janice and Taylor hard at work.

CrossFit: Run, Row, Run, Row.

·         Level -1: 1000 meter run, 1000 meter row, 1000 meter run, 1000 meter row.

·         Elements: 400 meter run, 500 meter row, 400 meter run, 500 meter row.

CrossFit Kids:

·         Super Frogs: 1000 meter run, 1000 meter row, 1000 meter run, 1000 meter row.

·         Leap Frogs: 400 meter run,  500 meter row, 400 meter run, 500 meter run.

·         Tree Frogs: 2-400 meter runs.

·         Tadpoles: 1-400 meter run.

Welcome to CrossFit Bellevue Cristina!

Rest Day

"Monster Mash in the Gym"

CrossFit Triathlon

Teams of three will compete to finish a 5000 meter row, 500 air squats and 500 burpee's.

Teams must complete each exercise before moving onto the next. Only one person may conduct exercise at a time. Integrity is everything.

Skills Day:

Single Leg Squats and Handstand Push-ups

CrossFit: 500 meter row, 25 push-ups and 50 sit-ups.

• Level – 1: four rounds for time.
• Elements: four rounds of 15 and 25.
  

CrossFit Kids:

• Super Frogs: four rounds for time.
• Leap Frogs: four rounds of 15 and 25.
• Tree Frogs: four rounds of stairs and 10 and 15.
• Tadpoles: three rounds of stairs and 5 and 10.

CrossFit: "Badger"

• Level - 1: Three rounds for time of: 95lb squat cleans 30 reps, 30 pullups, 800 meter run

• Elements: Three rounds of 95lb squat clean 15 reps, 30 pullups or pullup progressions.

• Ladies 65lbs

CrossFit Kids:

• Super Frogs: 65lbs
• Leap Frogs: 45lbs, 15 pullups, 400 meter run
• Tree Frogs: 25lbs, 10 pullups, 200 meter run
• Tadpoles: broom sticks, 10 pullups, stairs