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formats

Sunday 606

Published on February 14, 2010, by in WOD.

Games and Pre-BUD/S: 1100 – AMRAP in 10:00 of 4-double plate HSPU, 8-55lb KB Swings, 12-T2B. Pre-BUD/S: 10k run. 1300 – 2rds of uphill car push (50 yds) / 100lb farmers walk stair climb. Some kids sleep with teddy bears, my kid snuggles up to a med-ball. CF Kids eat, sleep and dream CrossFit. Yesterdays Results

 
formats

Saturday 605

Published on February 13, 2010, by in WOD.

CrossFit: AMRAP in 20:00 of 4-HSPU, 8-KB Swings, 12-Knees to elbows. Level-2 & 3: M50, W35. Level-1: M35, W25. Games and Pre-BUD/S: 0900 – 3.2 mile run 1100 –100 Over Head Squats from the racks. M95, W65. 1300 – 10:00 minuntes to Dead-lift a total of M5000lbs, W3000lbs and do 150 box jumps at 24". Any series

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formats

Friday 604

Published on February 12, 2010, by in WOD.

CrossFit: Strength then Endurance. Strength: 100 weighted sit-ups, suggested weight M45, W25. Endurance: 2000 meter sprint row. Pre-BUD/S: Morning, 1)10 rds, rope climb / 20-push-ups 2)100 burpee box jumps, 24", then strength, then 1-mile buddy sandbag run (use 1-70lb sandbag) it had better not touch the ground and you better not stop running, ever, then endurance. Evening, 20 rds

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formats

Thursday 603

Published on February 11, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   CrossFit: "Karen" 150-wall ball shots for time. Warm-up: JA's, 5:00 JR, 50-squats, 20-HSPU. Sub 10:00 for board. Level-2 & 3:Men 20lbs, Women 16lbs. 10' Level-1: 10lbs, 10' CF Moms2B: 10lbs, 8' CrossFit Kids: Super Frogs: Boys 16',

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formats

Wednesday 602

Published on February 10, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   CrossFit: 800 meter run, 21-15-9 of Power Clean & Jerks, and Toes to Bar, 800 meter run. Warm-up: JA's, 25-medball cleans, 25-pull-ups. Level-3: Men 155lbs, Women 105lbs. Level-2: Men 135lbs, Women 95lbs. Level-1: 400 meter runs, Men 65lbs,

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