CrossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder presss, 15-push press, 10-push jerks. Strength: Shoulder Press Find new 1RM WOD: AMRAP in 20:00 of 1-rope climb, 5-dead-hang chin-ups, 10-knees to elbows, 20-lunges. L-2: 10-rope pull-ups,10-knees to elbows,20-lunges. Youth and Pro Athlete Strength: Kipping handstands WOD: 10-rounds of 1:00 min kick boxing and sprawl

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CrossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-hang power snatches. Strength: Dead-lift Find new 1RM WOD: 8-Tabata Intervals each. :20 on / :10 off, 1:00 rest between stations. Thrusters, burpees, mountain climbers. Lowest round per exercise is your score. RX: 95/65, L-3: 75/55, L-2: 35 SealFit Stamina: teams

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If you like our workouts then please sign up by Friday for $29.99 per month and gain access to our new online coaching and workout tracking system as well as our weekly shopping list’s and meal plans and recipes. info@crossfitbellevue.com WOD: Rowing Cindy. AMRAP in 20:00 of 5-push-ups, 10-pull-ups, 15-squats and a 500 m row.

If you like our workouts then please sign up by Friday for $29.99 per month and gain access to our new online coaching and workout tracking system as well as our weekly shopping list’s and meal plans and recipes. info@crossfitbellevue.com WOD: The Battelfield, Five rounds of 15-dead-lifts,12-hang power cleans, 9-front squats,6-push press. RX:135 / 95.

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If you like our workouts then please sign up by Friday for $29.99 per month and gain access to our new online coaching and workout tracking system as well as our weekly shopping list’s and meal plans and recipes. info@crossfitbellevue.com CrossFit Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-front squats,

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