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formats

Thursday 4451

Published on November 24, 2016, by in WOD.


CrossFit Bellevue – CrossFit

HAPPY THANKSGIVING!

Classes at 9 am only today!

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Warm-up

Find a partner!

Junk yard dog

then

5 min warm up on your own

WOD

Metcon (Time)

“12 Days of Thankfulness”

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Strict Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (70/55)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)
*Teams of 2 (1 person works at a time)

**45 min time cap

Cool Down/Stretch

 
formats

Wednesday- 4450

Published on November 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Snatch (3 x 5)

Work up to 80%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

 
formats

Tuesday 4449

Published on November 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Deadlift (1 x 5)

20 minutes to work up to a 1×5 at 80-90% DL 1RM

Metcon (AMRAP – Rounds)

20 min EMOM of:

Min 1: 8 Burpee Box Over Jumps 24/20″

Min 2: 40 Double-unders

Min 3: 200m Run

Min 4: Rest

*Repeat for 5 rounds

 
formats

Monday 4448

Published on November 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Clean Pull + Power Clean (3 x 2)

– Work up to approx. 80% of 1RM Power Clean

Metcon (Time)

For Time:

10 Muscle-ups

5 Hang Power Snatch 135/95 lbs

20 Chest 2 Bar Pull-ups

5 Hang Power Snatch 135/95 lbs

30 Pull-ups

5 Hang Power Snatch 135/95 lbs

 
formats

Sunday 4447

Published on November 20, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Metcon (Time)

Partner WOD:

With a partner, any way you would like complete:

100 Partner Over Burpees

(one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick your partner!)

100 Partner Wall Balls 20/14

100 Partner Sit Ups w/ Wall Ball

1600m Run with Wall Ball

(both run the mile, trade the ball as needed)