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

Saturday 4404

Published on October 8, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Lift/Skill

Make-Up Lift or Core Smash

Metcon (Time)

With a partner, split reps however, one person working at a time:

Row 2000m

40 Wall Balls

30 Dumbell Clusters

20 Handstand Push Ups

10 Burpees

Row 1000

30 Wall Balls

20 Dumbell Clusters

10 Handstand Push Ups

Row 500m

20 Wall Balls

10 Dumbell Clusters

Row 250m

10 Wall Balls

Rx- 20/14

 
formats

6 Week Challenge – Day 18

Published on October 7, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Last day of the 6 week challenge! We hope you all had as much fun as we did!!

Please email josh@crossfitbellevue.com if you haven’t signed up for a normal membership and would like to!

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

6 Week Challenge (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 Burpees

10 Box Jump (or Step Up)

15 Sit Ups

We did this workout on the first day of class! We hope you all push hard to get a better score!!

Cool Down/Stretch

 
formats

Friday 4403

Published on October 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Sumo Deadlift (5×5 building )

WOD

Metcon (Time)

4 Rounds:

1 Rope Climb

10 Pistols

1 Rope Climb

20 Box Jumps 24/20

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 4402

Published on October 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

WOD

Shoulder Press (Find 3 RM)

Metcon (AMRAP – Reps)

AMRAP 5:00

10 Mountain Climbers

10 KB Swings

Rest 2:00

AMRAP 5:00

10 Wall Balls

10 KB High Pulls

53/35

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 Skills- Thursday

Published on October 6, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Skill

Handstands and other gymnastics fun!

Weightlifting

3 Dips + 1 Jerk

– Work up to 70% 1RM Jerk