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formats

Wednesday 4254

Published on May 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Bench Press (Find 3 RM) -then based off 3RM- 1×3@95% 1×3@90% (15min Running Clock) Score is 3RM Lift/Skill 50 Pistols (10min Running Clock) WOD Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 HSPU 2 Rope Climbs 100m Farmers Carry 70/55* * 4 x length of

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formats

Tuesday 4253

Published on May 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Clean and Jerk (Work to a heavy for the day: 3 Cleans + 1 Jerk) then based of max 3+1 @ 95% 3+1 @ 90% 15 min running clock Lift/Skill 50 Strict Pull Ups 10 min running clock WOD Metcon (Time) For Time: 100 Cal Row

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formats

6 Week Challenge – Day 4

Published on May 9, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge Welcome to Week 2! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Teach (w/ PVC): Front Squat Push Press Weightlifting Front Squat (3 x 5 ) Shoulder Press (3 x 5) Metcon Metcon (Time) Chipper (for time): Turf Length Walking Lunges (2x) 20 Goblet Squats 30 Burpees

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formats

Monday 4252

Published on May 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up JA’s CFBV dynamic warm up Strength Back Squat (Find 2 RM) Back Squat 2RM -then based off 2RM- 1×2@95% 1×2@90% (15min Running Clock) Lift/Skill 50 T2B RX+ = Strict T2B (10 min running clock) WOD Metcon (Time) 3 RFT: 50 Wall Balls 25 Box Jumps 24/20 5

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formats

Sunday 4251

Published on May 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Make up lift / Core smash WOD Metcon (Time) For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups Cool Down/Stretch