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formats

Wednesday 567

Published on January 6, 2010, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   CrossFit: Strength and Endurance day. Warm-up:JA's, Four rounds of 10-squats, 5-HSPU. Strength: 5, 4, 3, 2, 1 Overhead Squats. Endurance: 2000 meter row. Coaching Notes: Maintain good form and push the limits on the weight.Conduct a long warm-up and then

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formats

Tuesday 566

Published on January 5, 2010, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   CrossFit: Three rounds of 30-box jumps, pull-ups, push-ups and an 800 meter run. Warm-up: JA's, 1-mile jog. 15-box jumps, pull-ups, push-ups. Level-3: 30", 10-muscle-ups, dumbbell push-ups. Level-2: 24" Level-1: 18" CrossFit Kids: Super Frogs: 30" Leap Frogs: 24"

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formats

Monday 565

Published on January 4, 2010, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com   CrossFit:Burpees for time. Then strength and endurance. Warm-up:JA's, 5:00 JR, three rounds of 10-pushups and 10-squat jumps. Level 2 & 3: 150 for time. Level-1: Five rounds of 15-burpees and a stair climb.  CrossFit Kids: Super Frogs: 150 for

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formats

Sunday 564

Published on January 3, 2010, by in WOD.

Rest day

 
formats

Saturday 563

Published on January 2, 2010, by in WOD.

SealFit: 1-mile run, Five rounds of 20-wall ball, 20-KB, 20-thrusters, 20-burpees, Run 1-mile Level 2 & 3: Men 20, 55, 65, Women 16, 35, 45. Level-1: Men 16, 35, 45, Women 10, 30, 35. Coaching Notes: This is a test of workload capacity over a broad time domain. Stay the course, do one round at

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