CrossFit Bellevue

Wednesday 197

CrossFit: Rowing Intervals, 10 rounds of 500 meter row with :30 seconds of rest.

This rowing thing was horrible look what it did to me.

Tuesday 196

CrossFit: Skills Day

• Level - 1: Balance beam and rolling pistols.

• Elements: Rolling stand-ups and pistols.

CrossFit Kids: Skills day

• Super Frogs: Balance beam and rolling pistols, Balance beam hand-stands.

• Leap Frogs: Balance beam and rolling pistols.

• Tree Frogs: Balance beam pistols.

• Tadpoles: Balance Beam hops.

If your smiling do more reps. Christina and Janice having to much fun.

Monday 195

CrossFit: 5-Handstand push-ups, 10-Front Squat Cleans, 500 row.

• Level - 1: 5 rounds, Men 95-135lbs, Women 65-95lbs.

• Elements: 5 rounds, Men 65-95lbs, Women 35-65lbs.

• Super Frogs: 5 rounds, Boys 95lbs, Girls 55lbs.

• Leap Frogs: 4 rounds, 35lbs.

CrossFit Kids: Handstands and dumb-bell cleans.

• Tree Frogs: 4 rounds of, 5-HS attempts and 10-DB cleans, 10lbs.

• Tadpoles: 2 rounds of, 3-HS attemps, and 10 cleans, broomsticks.

Grant (Leap Frog) and Taylor (Super Frog) showing us how its done.

 

Sunday 194

Rest Day

CrossFit Bellevue proudly sponsors the professional dancers of Ballet Bellevue. Here are the lead dancers from the "Snowman" (Katrina "Snow Woman / Cat", Christina "Jackie Frost", Caroline "Ice Princess" and Taylor "baby snowman"). These three ladies showed unbelievable dedication and trust as they allowed us to supervise their conditioning for this demanding performance. We are very proud of there hard work and outstanding effort.

Saturday 193

CrossFit: Ouch my stomach hurts.

• Level -1: Four rounds of, 15 knees to elbow's, 15 sit-ups, 15 toes to bar, 15 atomic sit-ups.

• Elements: Four rounds of 10 knees to elbow's, 10 sit-ups, 10 toes to bar, 10 atomic sit-ups.

• Super Frogs: Four rounds of, 15 knees to elbow's, 15 sit-ups, 15 toes to bar, 15 atomic sit-ups.

• Leap Frogs: Three rounds of, 10 knees to elbow's, 10 sit-ups, 10 toes to bar, 10 atomic sit-ups.

• Tree Frogs: Three rounds of, 5 knees to elbows, 5 sit-ups, 5 toes to bar, 5 atomic sit-ups.

• Tadpoles: 10 knees to elbow's, 10 sit-ups, 10 toes to bar, 10 atomic sit-ups.

Friday 192

CrossFit: Squats and muscle-ups, squats, pull-ups, and ring dips.  

• Level - 1: 100 / 2, 80 / 4, 60 / 6, 40 / 8, 20 / 10 of squats and muscle-ups.

• Elements: 80/ 12, 60 / 18, 40 / 24, 20 / 30 of squats, pull-ups and dips.

• Super Frogs: 100 / 2, 80 / 4, 60 / 6, 40 / 8, 20 / 10 of squats and muscle-ups.

CrossFit Kids: Squats and Skin the Cats.

• Leap Frogs: 3 rounds, 5 skin the cat pull-up combo /  15 squats.

• Tree Frogs: 3 rounds, 5 skin the cats / 15 squats.

• Tadpoles: 3 rounds, 3 skin the cats / 10 squats.

Thursday 191

Merry Christmas and Happy Hanuka. Im sure there are more but those are the two that I know. I want to wish all of you a Merry Christmas and a Happy New Year. This year has been great and we have made great progress. Here is a little video to show the journey.

Skills Day: Burpee Presses. Combine a burpee with dumbbells and complete the movement without putting the dumbbells down.

Men 25lbs, Women 15lbs.

Wednesday 190

CrossFit: AMRAP in 20:00 minutes of ring dips, pullups, and atomic situps.

• Level -1: 10 of each.

• Elements: 10 of each, substitute pushups for ring dips.

• Super Frogs: 10 each.

CrossFit Kids: pushups, pullups and situps.

• Leap Frogs: five sets of 20 each.

• Tree Frogs: five sets of 15 each.

• Tadpoles: three sets of 5 each.

Kimo showing some big hops.

  

Tuesday 189

CrossFit: AMRAP in 20:00 minutes of box jumps and push presses.

• Level - 1: Men (30" and 95lbs), Women (30" and 65lbs) 10 of each.

• Elements: Men (18" and 65lbs), Women (18" and 35lbs) 10 of each.

• Super Frogs: Boys (40" and 65lbs), Girls (36" and 35lbs) 10 of each.

CrossFit Kids: Box Jumps and DB Cleans.

• Leap Frogs: 5 rounds of 15 reps each, 15 - 25lbs.

• Tree Frogs: 4 rounds of 10 reps each, 3-5lbs.

• Tadpoles: 3 rounds of 10 reps each, broomsticks.

Monday 188

CrossFit: 5 dead-lifts, 5 thrusters, 5 box jumps every minute on the minute for 20:00 minutes.

• Level -1: Men (275lbs, 40", 95lbs), Women (165lbs, 30", 65lbs).

• Elements: Men (185lbs, 30", 65lbs), Women (135lbs, 30", 45lbs).

• Super Frogs:  Boys (225lbs, 48", 75lbs),  Girls (155lbs, 42", 55lbs).

• Leap Frogs: (95lbs, 36", 35lbs)

CrossFit Kids: 10 Standing Long Jumps, Box jumps,Kettle-bell swings, pull ups, burpees
wall balls.

• Tree Frogs: 2 rounds, 15 of each, 15lb KB swings. 

• Tadpoles: 1 round, 15 each, 5lb KB swings.