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formats

Monday 586

Published on January 25, 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:10 rds of 2-stair climbs and 10-pull-ups. Warm-up: JA's, 150 single JR's, 5-rope climbs or 25 push-ups. Level-3: Chest to bar. Level-2: Chin over bar. Level-1: Assisted pull-ups. Seniors do Five rounds with a single stair climb.

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formats

Sunday 585

Published on January 24, 2010, by in WOD.

Games and Pre-Buds Athletes please show up at 10:45 am in order to get ready. 11:00 am WOD #1 50,40,30,20,10 of Squats, KB swings, GHD sit-ups. Men 55, Women 35 12:30 WOD #2 20 mins to get 1 Rep Max overhead any style. 20 mins includes warm-up.  1:00 pm WOD #3 Five rounds of 250 row

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formats

Saturday 584

Published on January 23, 2010, by in WOD.

Introductory Boot Camp starts at 8am. CrossFit: Five rounds for time of 400 meter run and 15 power cleans. If you are not a games or pre-buds athlete this schedule is not for you. You are welcome to come by but the 10 and 11 am classes are still in effect. Games and Pre-Buds Athletes please

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formats

Friday 583

Published on January 22, 2010, by in WOD.

Sign-up now for our CrossFit Introductory Boot Camp tomorrow at 8am and get started on your road to a healthier life. info@crossfitbellevue.com   Warm-up: JA's, 25-pass throughs, 25- OH Squats, 25-wall ball, 25- box jumps. CrossFit: Strength rest 5:00 minutes then Endurance. Strength: Find your three rep max for Overhead Squats, and then do 5 sets. Endurance: 3-mile timed run. Yesterdays

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formats

Thursday 582

Published on January 21, 2010, by in WOD.

Sign-up now for our January 23rd CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   Warm-up: JA’s, 800 meter run, 5-rounds of 20-pushups. CrossFit: Buddy 5000, Two partners of the same level will pair up to row 5000 meters in increments of 500 meters. Strength and Endurance: 10-100 meter hill plate sprints.

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