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Tuesday 4442

Published on November 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Metcon (Time) 10min EMOM: – 1 Shuttle Run* Score is slowest run of the 10 attempts Clean and Jerk (1×1) 25 min to find heavy single C&J *3 attempts at final lift *Longer time allotted = smaller jumps & more frequent/longer breaks (90+ seconds between heavier lifts) Mobility

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formats

Monday 4441

Published on November 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Skill 10 min DUs work or 8 min EMOM- 20 DUs Metcon (Time) 7 rounds for time: 7 Thrusters 95/65 7 Knees to Elbows 7 Ring Dips

 
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Sunday 4440

Published on November 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Strength Make-Up Lift/Core Smash Metcon (AMRAP – Reps) Team Workout: In teams of 3, do as many reps as possible during the following time allotments. Score is total reps across all 4 stations. 4 stations x 5 min AMRAP (1 min rest between stations) Station 1: 10 KBS

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Saturday 4439

Published on November 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Armistice” 11 minute AMRAP (As Many Repetitions As Possible) 11- Power Cleans 11- Burpees Over the Bar 19- Deadlifts 18- Pull-Ups RX-135/95 Modified Workout (Without Barbell) 11min AMRAP 11- Push Ups 11- Burpees 19- Sit-ups 18- Air Squats The significance of the

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formats

Friday 4438

Published on November 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up WOD McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here Youth Athlete Strength Strength:

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