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Friday 4389

Published on September 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Deadlift (Find 1 RM) WOD Metcon (AMRAP – Reps) AMRAP in 12:00 5 Wall Balls 20/14 10 Double Unders 10 Wall Balls 20 Double Unders 15 Wall Balls 30 Double Unders 20 Wall Balls 40 Double Unders etc. Youth Athlete Strength Strength: Back Squat use three

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Barbell Club and CF Skills- Thurs

Published on September 22, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill 20 minutes to do: – Ring Pull-Ups: 5 x Max Set – Pistols: Between sets of pull ups, practice pistol skill work Strength Overhead Squats – 7×3 up to 80%

 
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Thursday 4388

Published on September 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up WOD 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (AMRAP – Reps) EMOM 12:00 1: 4/2 Bar Muscle Ups 2: 12 Heavy KB Russian Swings 3: 16 Box Step Ups Rest 2:00 AMRAP 6:00 4/2 Bar Muscle Ups 12 Heavy KB Russian Swings 16 Box Step Ups

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Wednesday 4387

Published on September 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Rack Lunge (3×12 choose your weight) WOD Metcon (AMRAP – Reps) 5 Rounds 3:00 to complete: 10 GHD Sit Ups 12 Push Ups 14 Calories Bike or Row Youth Athlete Strength Strength: Hang Power Clean, use three rounds to build to

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6 Week Challenge – Day 11

Published on September 21, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Teach T2B Weightlifting Clean (6 x 3) 12 minute EMOM: 3x Full Clean on even minute 5x T2B on odd minute Metcon Metcon (Time) 5 RFT: 10x KB Swings 10 Wallballs -cash out- 500m Row Sprint

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