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formats

Monday 4238

Published on April 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up JA’s CFBV dynamic warm up Strength Front Squat (3×5 @ ~50%) deload week WOD Metcon (Time) For Time: 100 Double Unders Then… 10-1 Overhead Squats 135/95 Toes to Bar Then.. 100 Double Unders **pick a weight you think you can do unbroken. This workout should take you

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formats

Sunday 4237

Published on April 24, 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) 27-18-9 reps for time of: Calorie Row Dumbbell Step-ups 45/30, 24″/20″ Burpee Box Jumps 24″/20 Cool Down/Stretch

 
formats

Saturday 4236

Published on April 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (Time) In teams of two complete for time: 800m run (relay style with each person running 400m) 40 Hang power cleans 100 abmat sit ups 40 Shoulder to overhead 80 calorie row Rx: 135/95 *only one person works at a time

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formats

Friday 4235

Published on April 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Deadlift (15 mins to work to a heavy single.) WOD Metcon (Time) 2 Rounds for time of: 30 Deadlifts 185/135 20 Burpees over the bar 10 Ring Muscle-ups Youth Athlete Strength Strength – 10 rounds – pushup position to up into wall walk 10: second handstand hold,

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formats

Thursday 4234

Published on April 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (15 mins to work to a heavy single.) record your heaviest lift. WOD Metcon (AMRAP – Rounds) Every minute, on the minute, for 10 minutes: 6 Box Jump-Overs (24″/20″) 12 Push-Ups Box jump-over – simply get to the other side, you can either land on top

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