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Wednesday 4366

Published on August 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Bench Press (3×5 @ 80%) WOD Metcon (Time) 2 RFT 20 Squats 10 Burpees 800m run 20 Jump Squats 10 Burpees 400m run 20 Jumping Lunges 10 Burpees Youth Athlete Strength Strength: Power Cleans, use three sets to build up to 55%

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Tuesday 4365

Published on August 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm Up Strength Clean and Jerk (4×2 @ 80%) WOD Metcon (Time) For time: 30-20-10-5 Box jump (24/20) Pull-ups Overhead squats (75/55) Youth Athlete Strength Strength: Front Squats, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%,

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Barbell Club and CF Skills- Tues

Published on August 30, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Double Unders – Movemenr Review – Skill Practice Strength Rear-Rack Press 5×5 at 45/35 Push Press 10 reps –> 1 rep *add weight on every other sets of reps, working up to 80% *rest is 1:1

 
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6 Week Challenge – Day 1

Published on August 29, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Welcome to the first day of your 6-Week Challenge! We can’t wait to see your progress! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Metcon 6 Week Challenge (AMRAP – Rounds and Reps) 12 minute AMRAP: 5 Burpees 10 Box Jump (or Step Up)

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Monday 4364

Published on August 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Squat (5×5 @ 75%) WOD Metcon (Time) 4 RFT 20 cal row 8 clean and jerk (135/95) 200 m run Youth Athlete Strength Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at

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