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Monday 535

Published on December 7, 2009, by in WOD.

Sign-up now for this Saturday's Bootcamp and get started on your road to a higher level of fitness. info@crossfitbellevue.com CrossFit: 400 meter run, 5-rounds of Cindy (5-pull-ups, 10-push-ups, 15-squats), 400 / 5C, 400 / 5C,  400 meter run.  Warm-up: 800 meter run, 25-OH Squats, three sets of 10-clapping push-ups and a rope climb. Level-3: Five rounds, muscle-up, 5-chest clap

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formats

Sunday 534

Published on December 6, 2009, by in WOD.

Rest day, 1-mile swim or 8-hours of board or ski time.   Yesterdays results

 
formats

Saturday 533

Published on December 5, 2009, by in WOD.

Lumberjack 20 Dontate here 20 Deadlifts (275lbs) /Run 400m 20 KB swings (2pood) /Run 400m 20 Overhead Squats (115lbs) /Run 400m 20 Burpees /Run 400m 20 Pullups (Chest to Bar) /Run 400m 20 Box jumps (24") /Run 400m 20 DB Squat Cleans (45lbs each) /Run 400m Many in the CrossFit community were affected by the

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formats

Friday 532

Published on December 4, 2009, by in WOD.

Ft. Hood Donations CrossFit:AMRAP in 20:00, 5-Burpees, 5-HSPU, 5-Toes to Bar. Warm-up:4-spider-man crawls, 4-rope climbs, 100-BF sit-ups. Level-3: Single plate elevation or Dumbbells. Level-2: Flat ground. Level-1: Progressions, and knees to elbows. CrossFit Kids: Super Frogs: Flat ground. Leap Frogs: :10 second holds Tree Frogs: 15:00 minutes, :10 second holds. Tadpoles: 12:00 minutes, :05 second holds.

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formats

Thursday 531

Published on December 3, 2009, by in WOD.

Ft. Hood Donations CrossFit: Skill, Endurance or Make-up day. Skills: Spend 10-15 minutes on each skill. Level-1: Rope Climbs, Handstands, Toes to Bar. Level-2: Muscle-up progressions, Handstand push-ups, Pistol progressions. Level-3: L-sit rope climbs, Multiple Muscle-ups, Strict pistols. Endurance: 2000 meter row, 1000 meter row, 500 meter row, rest 3:00 mins between. Make-up Day: Monday or

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