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Sunday 4412

Published on October 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Core Smash/Make-Up Lift Metcon (AMRAP – Reps) Complete rounds for 20 minutes of: 5 pull-ups 10 push-ups 15 squats 20 pulls on the rower Score is total calories rowed.

 
formats

Saturday 4411

Published on October 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Make-Up Lift or Core Smash Metcon (AMRAP – Rounds and Reps) A. “The Last Unicorn” Teams of 2, 25 minute AMRAP 9 Rope Climbs* 40 Clean & Jerks 30 Pushups** 40 Power Snatches 80 Double-unders*** 40 Overhead Squats The Barbell Loading Journey [C&J, Snatch, Overhead Squats] 1st

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Friday 4410

Published on October 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Sumo Deadlift (5×5 building ) Snatch x2 60% x2 65% x2 70% 2×2 75% 2×1 80% 2×1 85% 2×1 90% WOD Metcon (AMRAP – Reps) 15min EMOM Min 1- 10 Thrusters (95/65) Min 2- 15 WB (20/15) Min 3- T2B *Score is the total number of

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formats

Thursday 4409

Published on October 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up WOD Deadlift (x8 70% x6 75% 3×5 80%) Metcon (Time) For Time 10 Burpees 200m Run 9 Burpees 200m Run 8 Burpees 200m Run 7 Burpeess 200m Run all the way to one burpee and finish with 200m Run Youth Athlete Strength Strength: Bench Press use three

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formats

Barbell Club and CF Skills- Thursday

Published on October 13, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Pull-Ups (Kipping, strict, C2B, weighted) 10 min EMOM Strength Bench Press 10-8-6-4-2 Adding weight every time! Work to 90% for 2