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formats

Friday 504

Published on November 6, 2009, by in WOD.

Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com CrossFit: Five rounds of 20-Double Unders, 20-BW Dead-lifts, 2-climbs. Warm-Up: JA's, JR 5:00, 20-med ball deadlifts, 20-bar deadlifts, 10-BW deadlifts. Level-2: Doubles, 2 sets of flying pull-ups, Men 225, Women 135. Level-1: Body weight,

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formats

Thursday 503

Published on November 5, 2009, by in WOD.

CrossFit:ElizaFran, 21-15-9 of Power Cleans and Ring dips, 9-15-21 of Thrusters and Pull-ups. CO 25:00 Warm-Up: JA's, JR 5:00, 25 squats, 25 wall-ball, 10-pull-ups, 10-ring dips. Stick drills Level-2: Men 135 and 95lbs, Women 95lbs and 65lbs. Level-1:Men 95lbs and 65lbs, Women 65 and 35lbs. Elements:Men 65lbs, Women 35lbs. Assisted ring dips. CrossFit Kids: Super Frogs:Boys 105

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formats

Wednesday 502

Published on November 4, 2009, by in WOD.

Soft drinks and what they are doing to your body CrossFit: Strength, Endurance then Make-ups. Warm-Up:JA's, 20-pass throughs, 20-OH Squats, 20-box jumps. Strength: 5 x 5 Squat Snatches, 2-3 minutes between sets. Endurance: 4-suicide sprints, 1:00 minute rest between sets Coaching Notes:Don't sacrifice depth for weight, get low and stay in control. Hold your breath during

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formats

Tuesday 501

Published on November 3, 2009, by in WOD.

CrossFit: "Karen" 150-wall-ball shots at 10' for time. CO 15:00, then strength. Warm-Up: JA's, JR 5:00, 20-deep squats, bar push-presses and box jumps. Level-1:Men 20lbs, Women 16lbs, ROM, height will be graded. 10:00 for board! Elements: 100 reps, 10-16lbs, 8-10' target. CrossFit Kids: Super Frogs:Boys 16lbs, Girls 12lbs. Leap Frogs:Boys 12lbs, Girls 10lbs. Tree Frogs:100 reps,

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formats

Monday 500

Published on November 2, 2009, by in WOD.

CrossFit: Lunges, Situps, and Double Unders. 5:00 minutes rest then strength or endurance.   Warm-Up: JA's, 400 meter run, 5:00 JR, 25-OH Squats, 25-K2E. Level-1: Four rounds. 50 reps of each exercise, 50 doubles or 150 singles. Elements: Three rounds. 25 reps, 75 singles. CrossFit Kids: Super Frogs: Four rounds, doubles. Leap Frogs: Four rounds, doubles. Tree Frogs: Three rounds,

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