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formats

Friday 470

Published on October 2, 2009, by in WOD.

Sign-up for tommorow's 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com  Warm-up: 30-knees 2 elbows, 25-med ball deadlifts, 25-med ball squat cleans. CrossFit: 10-8-6-4-2 / 50-40-30-20-10 of Squat Cleans and Sit-ups.      Level-3: Men 185lbs, Toes to bar. Any takers!!!!!!!         Level-2: Men 155lbs, Women 105lbs, GHD Sit-ups,        Level-1: Men 135lbs, Women 95lbs. Butterfly Sit-ups..     Elements:

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formats

Thursday 469

Published on October 1, 2009, by in WOD.

Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com  Skills or make-up day. Skills: ring work, planks, ice cream makers, front levers.  One year of CrossFit and the results speak for themselves. Jaime and Willow showing off some new muscles, by the way guys they are both single.     

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formats

Wednesday 468

Published on September 30, 2009, by in WOD.

Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com. This is the reason we wrap our thumbs around the bar. Read, it can happen in an instant to the most experienced athletes!  Warm-up: Sideways Spiderman Crawls 4-times across the gym. CrossFit: 21-18-15-12-9-6-3, Handstand push-ups and L-pull-ups     Level-1: No Bands, No progressions

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formats

Tuesday 467

Published on September 29, 2009, by in WOD.

Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com. Warm-up: 400 run and Body Weight Dead-lifts CrossFit: 400 meter run, 50-push-ups, 20-Dead-lifts                800 meter run, 40-push-ups, 15-DL                1-mile run, 30-push-ups, 10-DL     Level-1: Body weight     Elements:400, 800, 400, Men 135lbs, Women 65-95lbs. CrossFit Kids:     Super Frogs:Body weight     Leap

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formats

Monday 466

Published on September 28, 2009, by in WOD.

Warm-up: 5:00 of jump rope, Three rounds of 1-Burpee Box Jump, 3-DH Chinups, 5-Lunges. CrossFit: Three rounds of 5-HSPU, 10-Pull-ups, 15-Squats, 20-Situps, 800 meter run.     Level-1: No Progressions, elevated HSPU if possible.     Elements: Progressions Ok. No Stinkbugs. CrossFit Kids:     Super Frogs: Same L-1.     Leap Frogs: Same L-1.     Tree Frogs: 200 meter runs, stinkbugs ok.     Tadpoles: 200 meter run, stinkbugs

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