206-412-5795
info@crossfitbellevue.com
Partner Gym
formats

Wednesday 4408

Published on October 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Core Smash / Mobility

WOD

Metcon (Time)

“JJ”

For Time

1-10

Squat Cleans

10-1

HSPU

Rx: 135/95

Youth Athlete Strength

Strength: Power Cleans 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 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

Barbell Club and CrossFit Skills

Published on October 11, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Strength

Squat Clean

– Skill work

– Work up to heavy single if time allows for it!

Skill

Ring Dips

– Movement Review

– Work up to 5 x Max

 
formats

Tuesday 4407

Published on October 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV Dynamic Warm-Up

Strength

Split Jerk (3×3)

Work up to a 3×3 at 80%.

WOD

Metcon (AMRAP – Reps)

14min AMRAP

2,2,2,4,4,4,6,6,6,etc….

Box Jumps (24/20)

Burpee Pull-Ups

KB/DB Push Press (35/25)

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, 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 x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

2-mile swim

 
formats

Monday 4406

Published on October 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Back Squat

x5 80%

x4 85%

2×4 90%

2×1 95%

WOD

Metcon (Time)

5 Rounds

5 Power Snatch

10 OHS

15 Cal Row

Rx: 95/65

Youth Athlete Strength

Strength: Dead-lifts 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 5-strict pull-ups, 7-knees to elbows.

Strength 2: Power Clean, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-pull-ups and 7-knees to elbows.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

AMRAP in 30 of

25-45-lb. bar thrusters

25 burpees

25-sit-ups

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4405

Published on October 9, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Lift/Skill

Core Smash/Make-Up Lift

Metcon (Time)

CrossFit Team Series Event 7

Rx’d Workout

As MF pairs, alternating

20-min. AMRAP:

5 clean and jerks, each (185 / 135 lb.)

10 synchro toes-to-bars

Order: MF1-MF2-MF1-MF2-Etc.

Time cap: 20 minutes

Scaled Workout

As MF pairs, alternating

20-min. AMRAP:

5 clean and jerks, each (115 / 75 lb.)

10 synchro hanging knee raises

Order: MF1-MF2-MF1-MF2-Etc.

Time cap: 20 minutes
Check out the link below for more details on the wod:

https://games.crossfit.com/teamseries/#/year/2016/series/2/events/7