Crossfit Bellevue

Happy Birthday BV!

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power cleans, 5-hang cleans.

Strength: Cleans 1) 5 x 65% 2) 5 x 75%, 3) 5 x 85%

WOD: Three rounds of 20-wall ball, 10-pull-ups and a 50 double unders (changed due to dangerous weather conditions).

RX: 20/15 DEAD HANG, L-3: 16/12, L-2: 10lbs.

Youth Athlete

Strength: 7 x 7 Hang Power Cleans.

Speed: 4 x 400 sprints, 1:00 rest.

SealFit

Stamina: Complete 15, 14, 13…1 reps of the following: 95lb Back squat, 55lb-KB swing, 95lb-Push press, GHD Sit up’s, 3-mile run, 100-Leg levers, 100-Good morning darlings.

Endurance: 400 m of burpee broad jumps.

Pre wod skills: Parallette Pistols

Post WOD recovery: PSOAS, Seated Forearm, prone calve stretches.

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-push press, 10-push jerk.

Strength: Shoulder Press 1) 5 x 65% 2) 5 x 75%, 3) max reps x 85%

WOD: 500 m row, 50-wall ball sit-ups, 400 m run, 50-wall ball sit-ups, 50-double unders, 50-wall ball sit-ups.

RX: 20/15  L-3: 16/12 , L-2: 10

Youth Athlete

Strength: Handstand push-ups, single arm DB presses.

Speed: Weaver drills, sprint starts, distance sprints

SealFit

Endurance: 500 m Drown Proof swim

Recovery

Pre wod skills:  Headstand to handstand kips

Post WOD recovery: Banded Shoulder, corba and GHD layback stretches.

Congratulations Blake Johnson 2012, 160lb State Champion

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Crossfit has helped me tremendously in accomplishing my goal of winning a high school wrestling state title. I would not have been as successful without Crossfit because it gets you in shape like no other workout program out there.  Crossfit is the perfect mix of cardio, strength training,  and muscle endurance.  The overall Crossfit Bellevue community is an excellent group to be a part of,  the staff is excellent,  and the fellow crossfitters are great to be around.

 

-Blake Johnson

2012 160lb State Champion

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatches.

Strength: Dead-lifts 1) 5 x 65% 2) 5 x 75%, 3) max reps x 85%

WOD: 5k run or 5k row.

L-2: 2-mile run or 3k row.

Youth Athlete

Strength: 10 rounds of 10-kb swings, 10-box jumps, 50m sprint, rest :30 between sets.

Speed: 10-30m weighted tire sprints.

SealFit

Stamina: 10-rounds of 15-55lb kb swings, 15-24″ box jumps, sandbag hill run.

Endurance: 100-24″ burpee box jumps.

Pre wod skills: CFBV Ring Routine

Post WOD recovery: PSOAS, Hamstring, Calve Stretch.

 

WOD:

WOD: “Chaos 50″ formally know as Chaos 20 which is way to easy for us.

50-ghd sit-ups, stair climb, 50-pull-ups, stair climb, 50-24″ box jumps, stair climb, 50-95/65lb squat cleans, stair climb, 50-95/65lb push press, stair climb.

 

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-hang power snatch, 10-push press.

Strength: Back Squat 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

WOD: AMRAP in 20:00 of 10-toes to bar and hill runs.

L-2: Knees to Elbows.

Youth Athletes

Strength: Front, Overhead and Back Squats

Speed: Hill tire drags

SealFit

Stamina: “Murph” 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

Endurance: 500-4ct flutter kicks

Recovery

Pre wod skills: Parrallete pistols

Post WOD recovery: PSOAS, Corba, Banded Hamstring stretches.

 

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 30-push-ups, 20-tricep push-ups, 10-dive bomber push-ups.

Strength: Bench Press 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

Games Athletes: Open WOD 1, AMRAP in 7:00 of burpees, must touch chest to ground and vertical target 6″ out of reach with two hands.

WOD: 30-handstand push-ups, 40-pull-ups, 50-ring dips, 60-sit-ups, 70-burpees.

Youth Athlete

Strength: Ring flys.

Skills: Three cone drill and weaver cone drills. 

SealFit

Endurance: 10k 45lb ruck march.

Pre wod skills: Split leg handstand extensions

Post WOD recovery: Lacrosse ball and foam roller MFR.

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatches, 10- hang snatches, 5- snatches.

Strength: Snatches 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

Wod: Seven rounds of 1-15′ rope climb, 10-wall ball, 15-kb swings, 20-double unders. 

RX: 20 / 15, 55/35  L-3:  16/12, 30/25, L-2: 10/25

Youth Athlete

Strength:

Speed:

SealFit

Endurance:

Pre wod skills:

Post WOD recovery:

 

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-hang power snatch, 10-push press.

Strength: Shoulder Press 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1Rm

WOD: Five rounds of 10-pull-ups and 10-power snatch.

RX: 115 / 85 L-3:  95  / 65, L-2: 55

Youth Athlete

Strength: banded HSPU

Speed: 15 m sprints

SealFit

Endurance: 2-mile swim

Pre wod skills: parallet pistols.

Post WOD recovery: CFBV ring routine, mature, tuck, L-Sit, inverted tuck, 10 skin the cats.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-Dead-lifts, 15-hang power cleans, 10-sumo dead-lift high pulls, 5-thrusters

Strength: Dead-lifts 1) 5 x40%,  2) 5 x 50%, 3) 5 x 60% .

2012 Fundamentals graduates find new 1RM.

WOD: 21-15-9 of powercleans and thrusters, rest 3:00 then 9-15-21 of sumo dead-lift high pulls and push press.

RX: 115 / 85, L-3: 95 / 65, L-2: 55

Youth Athlete: just strength and wod.

SealFit

Stamina: 1- mile run, 200- leg levers, 800 m run, 150-sit-ups, 400 m run, 100-atomic sit-ups.,

Endurarace: 5k run

Recovery

Pre WOD: parralletes, L-sit to handstands.

Post WOD: supine back and shoulder stretches.

Strength: Back Squats 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: AMRAP in 20:00 of 5-push press, 10-overhead squats, 15-GHD Sit-ups, 500 row.

Group 2 start on the row.

RX: 135 / 95, L-3: 115 / 75, L-2: 55 and butterfly sit-ups.

Games Prep: AMRAP in 12:00 of 10-115/85lb Overhead squat, 10-pull-ups, 15-24″ box jumps.

Youth Athletes

Strength: 5 x 5 Front, Overhead, and back squats. 10-Max height box jumps.

Skills: Distance sprints

SealFit

Stamina: 400 m walking lunge with sandbag.

Endurance: 500-4ct flutter kicks

Recovery

Pre WOD: 25m inchworms

Post WOD:
>Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2:

Strength: 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD:

Games Prep:

Youth Athletes

Strength:

Skills:

SealFit

Stamina:

Endurance:

Recovery

Pre WOD:

Post WOD: