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formats

Sunday 4412

Published on October 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Core Smash/Make-Up Lift

Metcon (AMRAP – Reps)

Complete rounds for 20 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls on the rower

Score is total calories rowed.

 
formats

Saturday 4411

Published on October 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift or Core Smash

Metcon (AMRAP – Rounds and Reps)

A. “The Last Unicorn”

Teams of 2, 25 minute AMRAP

9 Rope Climbs*

40 Clean & Jerks

30 Pushups**

40 Power Snatches

80 Double-unders***

40 Overhead Squats

The Barbell Loading Journey

[C&J, Snatch, Overhead Squats]

1st Round (The Butterfly): m = 45/75/95, w = 35/55/65

2nd Round (The Magician): m = 65/85/115, w = 45/65/85

3rd Round (The Prince): m = 75/95/135, w = 55/75/95

4th Round (The Red Bull): m = 95/115/155, w = 65/85/105

All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.

 
formats

Friday 4410

Published on October 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Sumo Deadlift (5×5 building )

Snatch

x2 60%

x2 65%

x2 70%

2×2 75%

2×1 80%

2×1 85%

2×1 90%

WOD

Metcon (AMRAP – Reps)

15min EMOM

Min 1- 10 Thrusters (95/65)

Min 2- 15 WB (20/15)

Min 3- T2B

*Score is the total number of T2B completed for all 5 rounds

Youth Athlete Strength

Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 2-OTB jumps and 10-weighted sit-ups. .

Work Capacity: 50-shades of grey

1) OH Lunges

2) Weighted leg levers

3) Box jumps

4) Broad jumps

5) Knees to elbows

6) Shoulder press

7) Bicep curls

8) Knees to elbows

9) Weighted sit-ups

10) OH Squats

Work Capacity: Team plate run

Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.

Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.

Stamina

1-mile 45lb plate run. Every second over 10:00 is a burpee box jump

Endurance

Run to Enatai, swim end of pier to shore 10X, run back

 
formats

Thursday 4409

Published on October 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Deadlift (x8 70% x6 75% 3×5 80%)

Metcon (Time)

For Time

10 Burpees

200m Run

9 Burpees

200m Run

8 Burpees

200m Run

7 Burpeess

200m

Run all the way to one burpee and finish with 200m Run

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Endurance

10k run

 
formats

Barbell Club and CF Skills- Thursday

Published on October 13, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Pull-Ups (Kipping, strict, C2B, weighted)

10 min EMOM

Strength

Bench Press

10-8-6-4-2

Adding weight every time! Work to 90% for 2