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formats

Monday 4392

Published on September 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Snatch (EMOM 12:00, build in weight 2 Snatch Deadlift, 1 P) Record heaviest complex WOD Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps

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formats

6 Week Challenge – Day 13

Published on September 26, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Welcome to Week 5! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Front Squat (5-4-3-2-1) Engine(Time Trial) 500m Row (Time) Max Effort 500m Row Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScale to 12 min

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formats

Sunday- 4391

Published on September 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Strength Core Smash/Make-Up Lift Metcon (Time) 5 rounds for time of: 3 rope climbs Run 400 meters Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs. *Courtesy of crossfit.com.

 
formats

Saturday- 4390

Published on September 24, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Metcon (Time) Partner Workout! For time, complete the following list (note the pacing move below): 40 Box Jumps (24/20″) 40 Strict Pull-Ups 40 Lunges 40 KB Swings (55/35#) 40 Push-ups 40 Cals on Air Bike 40 Sit-Ups 40 Burpees *Pacing move: Partner A will start with box jumps

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formats

6 Week Challenge – Day 12

Published on September 23, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Gymnastics Teach Kipping Pull Up Basics Metcon Metcon (Time) Chipper: 50 Jumping Pull-Ups 50 Air Squats to Med Ball 50 Push-ups 50 Sit-ups holding med ball OH 50 Box step-ups holding ball Cool Down/Stretch