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formats

Thursday 490

Published on October 22, 2009, by in WOD.

Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com CrossFit:Amrap in 20:00 of 20-lunges and 20-wall ball. Warm-Up:50 push-ups, 25-OH Squats, 15-HSPU, 10-Burpee Box Jumps. Level-1: Men 20, Women 16. Elements: 10-15lbs. CrossFit Kids: Super Frogs: Boys 16, Girls 12.

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formats

Wednesday 489

Published on October 21, 2009, by in WOD.

CrossFit: "Isabel" 30-power snatches for time, wmv, mov. Warm-Up: 25 squats, 25 box jumps, Broomstick, bars, weights. Level-1: Men 135lbs, Women 95lbs. 5:00 CO for board. Elements: Squat Snatches, 35-65lbs, CrossFit Kids: Squat Snatches Super Frogs: Boys 75lbs, Girls 55lbs. CO 5:00 Leap Frogs: Boys 45lbs, Girls 35lbs. CO 5:00 Tree Frogs: 15lbs, Taylor 20lbs,

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formats

Tuesday 488

Published on October 20, 2009, by in WOD.

Warm-up: 5:00 JR, 10 box jumps, 10 pull-ups, 20 push-ups. CrossFit: "Dahlke" Five rounds of 200m runs, 2-rope climbs, 10-man-makers, 20-T2B's. CO 40:00 Level-1: Men 35lbs, Women 25lbs. Dumb-bells Elements:10-25lbs CrossFit Kids: Super Frogs:25 / 15lbs Leap Frogs: 15lbs Tree Frogs: 5lbs Tadpoles: 3lbs Game: Jason Dahlke and Shad were in the Regiment and deployed to Afghanistan together. This workout is

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formats

Monday 487

Published on October 19, 2009, by in WOD.

No workouts after 7:00 pm tonight! Bring your lawn chairs and join us for the Showtime documentary featuring Olympic Gold / Silver medalist and CFBV firebreather Anna Cummins. 7-9pm. Warm-up: 400 meter run, Shoulder Presses, broomstick, bar, weights. CrossFit: 21-15-9 of Shoulder Presses, 400 meter run before every set. Level-1: Men 95, Women 65. Elements: 45-95lbs CrossFit

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formats

Sunday 486

Published on October 18, 2009, by in WOD.

Happy Birthday Princess, Daddy loves you! Rest Day Yesterdays results