Sign-up now for this Saturday's Bootcamp (8-10am) and get started on your road to a higher level of fitness. info@crossfitbellevue.com
CrossFit:25-burpees, 1000 row, 75-wall ball, 150-doubles, 75-KB Swings, 25-burpees.
Warm-up:1000 row, Three rounds 5-HSPU,10-T2B, 15-ring dips.
Level-3:Men 20lbs, Women 16lbs, Doubles, Men 50lbs, Women 35lbs.
Level-2:450 singles if neccessary.
Level-1:10-16lbs, 20-35lbs, 450 singles.
CrossFit Kids:
Super Frogs:Boys 16lbs, Girls 12lbs, Doubles, Boys 35lbs, Girls 30lbs.
Leap Frogs:10lbs, Doubles or 450 singles, 25lbs.
Tree Frogs:15-burpees, 4-6lbs, 150 singles, 10-15lbs, 15-burpees.
Tadpoles:10-burpees, 50-singles, soccer balls, 25-singles, 5-10lbs, 10-burpees.
Strength: 5 x 5 weighted DH pull-ups.
Coaching Notes:This is a one round race to the finish, 8-people will start at a time, as soon as they clear the rower the next group can begin. Do not hold back, do not pace yourself, your goal is to finish this WOD in 15:00 minutes or less. All reps will be graded and bragging rights will go to top kid, top male and female under 40, and top male and female over 40. Winners will be featured for a week on the blog and everyone owes each winner a "Big Daddy" - to be briefed later.
Effort, Determination, Athlete!
Yesterdays Results
