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formats

Saturday 485

Published on October 17, 2009, by in WOD.

Team Punishment Ok troops you have finished the workup and deployed to the far hinterlands of Allrightitshotashellistan. Your team has been tasked with building a new fire base to project a presence and conduct future follow on missions. Unfortunately Navy CB's have not deployed with you because the situation is far to dangerous for them

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formats

Friday 484

Published on October 16, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com Warm-up: You will get warm while you row. CrossFit: Long Row then strength. Level-1: 5000 meters Elements: 3000 meters CrossFit Kids: Super Frogs: 5000 meters Leap Frogs: 5000 meters Tree Frogs: 1500 meters Tadpoles: 750

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formats

Thursday 483

Published on October 15, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com Warm-up: 15-deep air squats, 15 deep OH Squats, 15-Broomstick squat snatches.  CrossFit: Strength and Endurance Day. Resting 3:00 minutes between each. Game: Agility drills Strength: 5 x 5 Squat Snatches, form and depth

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formats

Wednesday 482

Published on October 14, 2009, by in WOD.

Happy Birthday my love! Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com Warm-up: 5:00 of JR, Deadlift, clean and thruster progressions, sticks, bar, weights. CrossFit: AMRAP in 20:00 of 10-Burpees, 15-Thrusters, 20-Double Unders, then Strength or Endurance. Level-1: 95 / 65, sub for doubles

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formats

Tuesday 481

Published on October 13, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com Warm-up: 800 meter jog, HS Holds and deep ring dips. CrossFit:  21-15-9 of HS Push-ups, Ring Dips, 400 before each set. Then strength Level-2: Double Plate elevation, no AB Mat. Level-1: AB Mat ok. Elements: Wall

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