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formats

Thursday 631

Published on March 11, 2010, by in WOD.

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com CrossFit: Strength then Endurance. Strength: 100 Overhead Squats. Level-3:M 95lbs, W 65lbs. Level-2: M 65lbs, W 45lbs. Level-1:M 45lbs, W 25lbs. Endurance: 4-mile 45lb ruck march. Pre-BUD/S: 0900 – Endurance then Strength. 1600 –

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formats

Wednesday 630

Published on March 10, 2010, by in WOD.

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com CrossFit: Tabata is a B*tch. :20 seconds on :10 seconds off for 8-rounds of the following three movements. Jump rope, burpees, Squat cleans. You will move from station to station during each round. Count total

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formats

Tuesday 629

Published on March 9, 2010, by in WOD.

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com CrossFit: Five rounds of wall ball and double unders. Warm-up: JA's,  5:00 JR, 20-squats, 20-box jumps, 20-wall ball. Level-3:  30 WB, 50 DU, M20, W16. Level 2:  30 WB, 50 DU or 150 single, M20,

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formats

Monday 628

Published on March 8, 2010, by in WOD.

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com CrossFit: Stair sprints. Warm-up: JA's,  Level 2 & 3: 20 sprints, 30:seconds rest or 5-person continued rotation.   Level-1:  10-15 sprints, :30 seconds rest. Moms2B and injured:  Moms 12-double step climbs, injured 20-100 meter rows. CrossFit Kids: Tree

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formats

Sunday 627

Published on March 7, 2010, by in WOD.

Rest Day Yesterdays Results