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Saturday 4313

Published on July 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (Time) With a partner for Time: 50 burpees 100 dubs 30 squat cleans 95/65 60 clapping push ups 40 KBS 70/55 Run 1 mile 30 power snatch 95/65 60 wall balls 20/14 40 CTB pull ups 100 dubs 50 burpees Split

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6 Week Challenge – Day 6

Published on July 8, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Back Squat (5 x 5) 10 Hollow Rocks b/t Back Squats Metcon Metcon (AMRAP – Reps) 12 min EMOM: 10 DB Burpee Deadlift 4 Shuttle Runs 40 Singles Cool Down/Stretch

 
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Friday 4312

Published on July 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Deadlift (15 mins to work to heavy single ) WOD Metcon (Time) 21-18-15-12-9-6 Shoulder-to-overhead *400m penalty run if you break, scale appropriately Rx= 105/70 Rx+= 120/80 Youth Athlete Strength Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at

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Barbell Club and CrossFit Skills- Thursday

Published on July 7, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Kipping/Kipping Movements – Movement overviews – Modification EMOM Strength 5×5 Pause Back Squats

 
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Thursday 4311

Published on July 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (15 mins to build to heavy single) Record heaviest lift. WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 25 Double Unders 2 Rope Climbs 25 Ab mat sit ups Youth Athlete Strength Bench Press use three warm-up sets ot build up to 65% then

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