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6 Week Challenge – Day 14

Published on June 1, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Teach Handstands Gymnastics 3 Rds: 20 sec Hollow Hold 20 sec Handstand Hold 8x Bar Taps (kip swing, arch/hollow swing 5x perfect push ups Max Effort Ring Support Hold 10 Double Under Attmeps Metcon Metcon (AMRAP – Rounds and

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Tuesday 4273

Published on May 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Back Squat (3×5 @ ~50%) WOD Metcon (Time) 4 RFT 250 Row 10 front rack lunges 10 S2OH RX: 95/65 Youth Athlete Strength Strength 1: Front Squats, use three warm-up sets to build up to 40% then do one set of 5-reps x 40%, 1 sets

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6 Week Challenge – Day 13

Published on May 30, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge Welcome to Week 5! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Front Squat (5-4-3-2-1) Engine(Time Trial) 500m Row (Time) Max Effort 500m Row Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsScale to 12 min AMRAP if getting

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Monday 4273

Published on May 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up JA’s CFBV dynamic warm up WOD Cool Down/Stretch Metcon (AMRAP – Rounds and Reps) “21 Guns” 21 min AMRAP 400 meter run 21 pushups 21 box jump (24”/20”) 15 burpees 9 Pull-ups

 
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Sunday 4272

Published on May 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner

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