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Monday 4378

Published on September 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Squat (5×5 @ 75%) WOD Metcon (Time) 4 RFT 20 cal row 8 clean and jerk (135/95) 200 m run Youth Athlete Strength Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at

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6 Week Challenge – Day 7

Published on September 12, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Welcome back to week 3!! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 5x Wall Squat 5x Single Leg RDL with KB 5x Single Leg Squat (each leg, on box) 7x KB Swings 10x

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Sunday 4377

Published on September 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Make-Up Lift/Core Smash WOD Metcon (Time) 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11

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Saturday 4376

Published on September 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (Time) Partner “DVB” [35 Minute Time Cap] 8 x 200m Run with a single Medicine Ball (20/14) 8 Rounds 10 Wallballs (20/14) to 10ft 1 rope climb** 4 x 200m Run with a single Medicine Ball (20/14) 4 Rounds 10 Wallballs

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formats

Friday 4375

Published on September 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm Up Focused mobility work: Stretch hips, ankles, shoulders. If it’s tight stretch it. 4min Foam Roller Freestyle WOD Metcon (Time) 20min Running Clock 3 Rounds 10 Power Snatches (95/65) 30 D/Us At the 10min mark……. 1 Round 30 Power Sntches (115/75) 120 D/UsScore is

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