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Home Archive for category "WOD" (Page 11)
formats

Wednesday 4408

Published on October 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Core Smash / Mobility WOD Metcon (Time) “JJ” For Time 1-10 Squat Cleans 10-1 HSPU Rx: 135/95 Youth Athlete Strength Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at

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formats

Barbell Club and CrossFit Skills

Published on October 11, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Strength Squat Clean – Skill work – Work up to heavy single if time allows for it! Skill Ring Dips – Movement Review – Work up to 5 x Max

 
formats

Tuesday 4407

Published on October 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm-Up Strength Split Jerk (3×3) Work up to a 3×3 at 80%. WOD Metcon (AMRAP – Reps) 14min AMRAP 2,2,2,4,4,4,6,6,6,etc…. Box Jumps (24/20) Burpee Pull-Ups KB/DB Push Press (35/25) Youth Athlete Strength Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up

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formats

Monday 4406

Published on October 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Squat x5 80% x4 85% 2×4 90% 2×1 95% WOD Metcon (Time) 5 Rounds 5 Power Snatch 10 OHS 15 Cal Row Rx: 95/65 Youth Athlete Strength Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of

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formats

Sunday 4405

Published on October 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Core Smash/Make-Up Lift Metcon (Time) CrossFit Team Series Event 7 Rx’d Workout As MF pairs, alternating 20-min. AMRAP: 5 clean and jerks, each (185 / 135 lb.) 10 synchro toes-to-bars Order: MF1-MF2-MF1-MF2-Etc. Time cap: 20 minutes Scaled Workout As MF pairs, alternating 20-min. AMRAP: 5 clean and

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